Tag: Stubs

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Circuit w/ Accessories

AO: the-knoll
Q: Derby
PAX: The Banker, Pebbles, Hair Band, Shakira, Lady Liberty, Stubs, Gold Digger, Ex-Pat, Legos, Étouffée, @Bumblebee, @Deuce
FNGs: 1 @Deuce
COUNT: 13
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Willie Mays Hayes, Good Mornings, Mosey

THE THANG: 6 Station Partner Circuit w/ one being a 45-60lb ruck/jog to hydrant and back as our Timer

Round 1 (3x): Hero Burpees, WWII’s, Merkins, Coupon Step Ups, Dips

Quick Mosey to catch our breath

Round 2 (2x): Hangs, Wall Sits, Plank, Coupon Squats, Butterfly kicks

Round 3 (1x): SSH, LBC’s, C. Dry Docks, Coupon Rows, Sit Thru’s

MOLESKINE: Take a moment to be proud of where you’re at and what you’ve accomplished. We tend to be way too hard on ourselves and not take the time to reflect on the positives.

ANNOUNCEMENTS: Night Moves w/ SalPal at the Parthenon this evening at 7:30 PM

Hair Band and I tossing around putting a team together for the Aug 29th 50 Mile Ragnar

COT: Prayed us out putting emphasis on physical and mental health of those mentioned.

Thank you for the opportunity to lead today!

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Cardio Party

AO: the-knoll
Q: Derby
PAX: Pebbles, Half Lyfe, Wolfpack, morning stār, Shakira, El Capitan, AAA, Gold Digger, Stubs, Ex-Pat, @Teebow, @GabbiCat(2.0), @Bumblebee(2.0), @Rubics (2.0), @Foxy (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect

WARMUP: BACs, BAC BACs, Good Mornings, Will Mayes Hayes

THE THANG: 3 Stage Dora (Partnered Up)

Stage 1: Runner runs to fire hydrant and back and partners accumulate:
200 Merkins, 200 WWII’s, 200 Lunges (1 is 1)

Quick break consisting of Side Straddle Hops.

Stage 2: Runner runs to fire hydrant and back while partner holds:
2x Butterfly Kicks, 2x Wall Sits

Stage 3: Runner adds distance running to electric pole and back while partner holds:
2x Planks

Closed out w/ 50 Side Straddle Hops

MOLESKINE: Don’t forget to prioritize filling your families cup. For mine it’s planning trips giving us something to look forward to and prepare for together.

ANNOUNCEMENTS: We thanked and congratulated Wolfpack for his leadership position within F3 Nashville

COT: Short prayer of appreciation and continued support/encouragement

Thank you for the opportunity to lead today!

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Butterfly Tag & Tabata War

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, AAA, Papa Bear, Pitmaster, Derby, morning stār, Stubs, Sparrow, El Capitan, Tebow, Étouffée, Sooie, @Sandlot (2.0), @IceBox (2.0), @FishBiscuit (2.0), @Tonks (2.0), @Eagle (2.0), @Bookworm (2.0), @CreekRunner (2.0), @Bumblebee (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 22
CONDITIONS: Very foggy! Low 60s

WARMUP:

Climber stretches with some added back + quad work. So nice.

Took a mosey to the old Anderson house & back.

THE THANG:

Part 1 – Butterfly Tag

Mosey to lit cones in field.

Two pax are IT, trying to tag everyone else.

All PAX must perform “flying motion” while evading taggers (BACS, raise-the-roofs, Moroccan Night Clubs, etc.).

If tagged, you become a cocoon & perform 10x Lotus squats (arms clasped straight above head) before returning to game.

Game ends when 3 minute timer buzzes. Repeat with new taggers.

Part 2 – TABATA WAR

Mosey to flood table.

Count off into two teams.

4 identical Tabata stations for both teams, opposite sides of flood table.

Stations are:

Step-Ups
Bird Dogs
Elevated Merkins
LBC’s

30 seconds on, 15 seconds to rotate.

Deck of cards, shuffled & split on the flood table.

After a full round of exercises are complete, two pax will meet at the table to play a game of War. Best 3 out of 5.

Loser must flick the spinner of doom & their team will perform whatever the pointer lands on:

5 burpees
Sprint to backstop, mosey back
10 Lt. Dans
15 Carolina Dry Docks

Winners stay loose with Soviet Shakes

Played 5 rounds… Team #1 was victorious (3-2)!

MOLESKINE:

My girls & I experienced the joy of the Lord serving at a special VBS last week. Encouraged the PAX to look for opportunities to serve in your community & church alongside your kids. It is so worth it!

ANNOUNCEMENTS:

Check Slack & stay tuned for 4th of July Convergence! :flag:

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure to lead y’all this morning!

:el-capitan:

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An Alternate Path

AO: edwin_wrucking
Q: Wolfpack
PAX: Stubs, Pitmaster, FLO, Gecko
FNGs: None
COUNT: 5
CONDITIONS: Perfection

WARMUP: Stretching while we wait for Pitmaster to role in

THE THANG: Took an alternate path today behind Ensworth and around the Meadow.

MOLESKINE: Lots of fantastic mumblechatter and periods of silent reflection (usually while walking uphill).

ANNOUNCEMENTS: Let’s start thinking of a name for this AO!

COT: Q of the day, “I figured in 10 years, it would be 10 years later no matter what I did… So I decided to start making choices and actions that set me up for the life I wanted to live.” – Dad

Look ahead to where you want to be and start putting in the work now… either way the future will be there, where will you be?

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Put in the Work

AO: pain-train
Q: Pebbles
PAX: Siri, Stubs, Derby
FNGs: None
COUNT: 4
CONDITIONS:
Warm and buggy

WARMUP:
Side Straddle Hops
BAC
BAC BAC
Windmills
Slow Squats
Inchworm to pick up coupons – 50m
Lunges (60) to playground

THE THANG: Stations x 5 rounds
Coupon Swings
Alternating Coupon Merkins
Burpee Pullups
50m Farmers carry as the timer

11s
Coupon Squat and Carolina Dry Docks

Mary: Flutter kicks and Heel Taps

MOLESKINE:
We got to talking about Goggins and ultramarathoners. Most people focus on their crazy achievements and see it as unattainable. I like to focus on their mindset and willingness to suffer. We all have the capacity to push ourselves and suffer. Let’s focus on pushing ourselves so we can achieve big things.

ANNOUNCEMENTS: Check Slack

COT: Prayed us out

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Mosquito!

AO: the-knoll
Q: Pebbles
PAX: Malibu, Half Lyfe, AAA, Derby, Timber, Étouffée, El Capitan, morning stār, Sparrow, Stubs, Tebow, Smoltz, Bookworm, Gabby Cat, Foxy, Bumblebee, Creek Runner
FNGs: None
COUNT: 18
CONDITIONS: Muggy, long grass, mosquitos

WARMUP:
Bacs
Bac Bacs
Inch Worms
Slow Squats
Mosey around backstop

THE THANG:
Partner DORA – partner runs around back stop while the other performs exercise
1. Hand release Merkins x 200
2. Iron Mike’s x 200
3. Dips x 200
4. Squats x 200

11s on the hill – Carolina Dry Docks and Lunges

Mary – flutter kicks

MOLESKINE:
I was out for two weeks in Orlando. It was hotter than the surface of the sun, carrying backpacks and kids all day. It was a great ruck workout.

ANNOUNCEMENTS:
The STRUGGLE is this weekend. Sign up on Slack to participate.

COT: Prayed us out

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[edwin_wrucking] Must be present to win

AO: edwin_wrucking
Q: Stubs
PAX: FLO, Pitmaster, Gecko, Stubs, 0
FNGs: 1 0
COUNT: 4
CONDITIONS: about as nice as you can get

WARMUP:

THE THANG: the usual ruck, with plenty of chatter

MOLESKINE: the quote of the day, was a saying we use at work often, not attributed to anyone.
“Must Be Present to Win”

It’s twofold, showing up in person and being in attendance makes a difference but in life something I struggle with is really being present when I do show up.
Whether it’s the business meeting, playing with your kids, or date night with the wife,…you must be present to win.

ANNOUNCEMENTS:

COT:

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Derby’s First Race

AO: the-knoll
Q: Derby
PAX: El Capitan, AAA, G-string, Timber, Malibu, morning stār, Sooie, Stubs, Ex-Pat, Papa Bear, Étouffée, FLO, Tebow, @rubix @golddigger @bumbleebee, @Gecko
FNGs: 1 @Gecko
COUNT: 18
CONDITIONS: Perfect

WARMUP: Baby Arm Circles, Big Arm Circles, Back Backs, Moroccan Night Clubs, Shoulder Press, Willie Mays Hayes, SSH

Mosey down the street to loosen up

THE THANG: Pair up DORA – One Runner/One Worker

Set 1 (Accumulating w/ Partner):
200 Merkins
200 Lunges (1 is 1)
200 WWII’s
*Early finishers go back to Merkin’s

Mosey down the street to “catch our breath”

Set 2 (Holds awaiting partner):
2x Low Plank
2x Butterfly Kicks
2x Squat

Ended w/ 5 minute Mary: Berpees, Heel Taps, J-Lo’s, Leg Lifts, V-ups, etc.

MOLESKINE: Reminder not to get caught up in life and lose focus on family. There are plenty of distractions out there that attempt to drive that wedge and sometimes it takes us stepping back to reprioritize what matters most.

ANNOUNCEMENTS: Farm campout the last weekend of May. Reach out to morning stār for further details.

COT: Closed out w/ short prayer for families adjustment to Summer.

Thank you for the opportunity to lead the workout this morning!

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Chaotic Mile

AO: pain-train
Q: Cheeks
PAX: Derby, G-string, FLO, Siri, Pitmaster, Stubs, Cheeks
FNGs: None
COUNT: 7
WARMUP:
16x SSH
15x BAC
5x Good morning OYO
Leg Stretch OYO

THE THANG:
Mosey to coupons
2x 25 Squats
1x RDL

Mosey to football field
2x 25 OH Press
1x 25 KB swings

OH carry to tennis courts
2x bear crawl across court and crawl bear back

Mosey to kickball field
1x 25 Side lunge (no more, those sucked)
2x 25 Monkey humpers

Mosey to 9-Square
Hero style 25 burpee pull-ups

Mosey to church parking lot
Merkin ring of fire from 5
25x Hammer crunch OYO
25x Ankle taps OYO 2 is 1
25x Flutter kicks in cadence

Mosey to put coupons up and meet back at flag
2x 30s Superman
15x Diamond merkins
15x Regular merkins
15x Wide merkins

MOLESKINE:
Perspective.

Our roots run deep from our history and past. Don’t let those hinder you from understanding another person’s perspective because their roots run deep in their past as well. Be open and present. This has impacted me in my Christian journey with Christ. I struggle to understand other denominations, especially my wife and her Catholic faith. We both have to remember that context means different things to each of us when referring to church teachings. We are saying the same thing, but our past perspective blurs our understandings.

ANNOUNCEMENTS:
– Check the general channel for serving opportunities with SalPal They need PAX to step up and volunteer. I hear no burpees are required
– Bellevue annual picnic is this weekend. Bring your family and enjoy.

PRAYER REQUESTS:
– Stubs son and getting his driver’s license
– Siri and his wife for a healthy pregnancy
– Pitmaster and his career progression decisions

Thanks for letting me bring the beatdown! Have a great weekend men!

-Cheeks

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Partner Up

AO: the-knoll
Q: Timber
PAX: morning stār, Malibu, Timber, AAA, Pitmaster, G-string, Étouffée, Stubs, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 70 degrees, partly clouded, just right for a sweat

WARMUP: Mosey (covered F3 mission, 5 core principles, Credo here), SSH, Slow Merkins, Slow Squats, BACs/back BACs/shoulder raises, Don Quixotes, good mornings

THE THANG: Partner up
1.Stations X 3: 40 sec on, 20 off
a. Pull-ups / plank
b. Stepups / Merkins
c. Bulgarian split squats / dips
d. Knee raises / mountain climbers

2. DORA (Hero style): walk hands out to plank and execute merkin, walk hands back. 50 reps. One partner does exercise, other runs ~100 yards

3. Vacuum Cleaner (3, 2, 1 rep sets): wheelbarrow position, walk 3 steps, do 3 merkins, walk 3 steps back; do set of 2, set of 1

MOLESKINE: G-string went beast mode and ended the DORA early for everyone, thanks to Étouffée for bringing some great coffee

ANNOUNCEMENTS: farm camp out with family the last weekend of May – see morning stār for more details!

COT: every drop of sweat is a deposit in something bigger than fitness – it’s a deposit into our discipline, integrity, and commitment into becoming better men. This time together isn’t just about reps and sets. It’s about accountability, resilience, and choosing discipline over ease.

Prayer intentions were given, and prayed for. Thanks for joining me this morning, men!
-Timber