Tag: The Banker

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12 Days of Christmas

AO: the-knoll
Q: AAA
PAX: Pebbles, Timber, The Banker, morning stār, Stubs, Sparrow, G-string, Bumblebee, Smoltz, Moochi
FNGs: None
COUNT: 11
CONDITIONS: a little chilly

WARMUP: -5 motivators
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-mosey down to bottom of hill
-5 squats : backwards up hill and jog back
-5 lunges: shuffle sideways up and down hill
-5 squats: run up hill

THE THANG: 12 days of Christmas theme workout. Each day of Christmas you do that number of reps of an exercise.
Day 1- 1 inch worm
day 2- 2 burpees
Day 3 – 3 LT Dans
Day 4- 4 side lunges (2 is 1)
Day 5- 5 hand release mercans
Day 6- 6 squat jumps
Day 7 – 7 Carolina dry docks
Day 8 – 8 mountain climbers (2 is 1)
Day 9 – 9 dips
Day 10- 10 leg lifts
Day 11- 11 dercans
Day 12- 12 step ups (2 is 1)

Once we completed the 12 days of Christmas, we did a pull up ladder with partner starting at 6 reps and working down.

We finished by one partner holding a plank while the other partner ran down to street and back. We alternated for 5 minutes. Finished the last couple of minutes with stretching.

MOLESKINE: Holiday Season can be stressful and a tough time for some, especially those who have lost loved ones or feel stress of travel, gifts, etc. Challenge this year is to first remember what you are celebrating, and then remember to till all those close to you that you love them and appreciate them.

ANNOUNCEMENTS: lean PAX starts in January, workout on the 26th is the gift exchange so bring any item or (leftover gift you don’t want) to do a gift exchange.

COT:

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Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered

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Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

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Sandbag Special

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Lady Liberty, Pebbles, Stubs, The Banker, Timber, Wolfpack, Link (2.0), Sandlot (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 35 degrees, lots of moonlight

WARMUP: 4 minute mosey, BACs, back BACs, Seal Claps, Shoulder Press

THE THANG: as many rounds as possible
-Thang 1 (12 minutes): 7 pull-ups, 7 hang clean to squat and press (w/ 60lb sandbag), 15 merkins, 100 yard run
-Thang 2 (10 minutes): 15 squats, 15 curls (w/ 60lb sandbag), 15 WWIIs, 100 yard run
-Thang 3 (2 minutes): sprint 100 yards (w/ 60lb sandbag), rotate with partner

MOLESKINE: finished with 2 minutes of stretching, Pebbles with a great post workout brew, happy birthday to Stubs twins (9 yrs old on Saturday), thanks to Pebbles G-string The Banker for bringing sandbags, Wolfpack caught everyone up on his crazy week stuck in the hurricane, good push by all this morning

ANNOUNCEMENTS: Chiliteria this Sunday!

COT: I have a lot of gratitude for the encouragement from my F3 brothers, and for working hard which motivates me to push harder. Special thanks to Pebbles who joined up on a tussle team with me and G-string, and expressed gratitude for his willingness to take over as AOQ on Thursdays at the-knoll!

Thanks for the push in the gloom!
-Timber

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MOT CIRCUIT

AO: the-knoll
Q: El Capitan
PAX: Timber, Ex-Pat, The Banker, AAA, El Capitan, morning stār, Sooie, Stubs, Pitmaster, Pebbles, Papa Bear, The Merchant, Bumblebee (2.0), Schmoltz (2.0), Eagle (2.0), TheJudge (2.0), TopGun (2.0)
FNGs: 1 TopGun (2.0)
COUNT: 17
CONDITIONS: mid-60s & blustery

WARMUP:
– Stretches (down dog, cobra, sprinter stretch, BACs & BacBACs x10
– Motivators 5x, run to backstop & back to playground

THE THANG:
PART 1: MOT CIRCUIT
– count off into two teams

Round #1:
– team 1 BEAR CRAWLS around perimeter of playground
– team 2 SKY THRUSTS until team 1 returns, then SWITCH

Round #2:
– team 1 LIZARD CRAWLS around perimeter of playground
– Team 2 FREDDY MERCURY’S until team 1 returns, then SWITCH

Round #3:
– team 1 GORILLA HOPS around perimeter of playground
– Team 2 “REVERSE” BURPEE (WW2 to jump) until team 1 returns, then SWITCH

Round #4:
– team 1 CRAB WALK around perimeter of playground
– Team 2 IMPERIAL WALKERS until team 1 returns, then SWITCH

Part 2: MYSTERY MARY

Two sets of cardboard cards
One set has times (:45-2 min)
One set has CORE workouts
Lie cards face down in two groups, memory game style.
Pax circle up- 2.0s choose a time card + workout card.

Wash, rinse, repeat

Ended with a 1:45 round of Ring of Fire.

MOLESKINE:
“Love is a long road.” Our culture tends to view love as a feeling, something you fall into, experience passionately, etc. But real love is indeed a long road – one that is often defined much more by commitment & faithfulness than feeling. I encouraged the PAX to consider this viewpoint & look around their circle of influence to see who God has placed in their lives to serve for the long haul.

ANNOUNCEMENTS: Check Slack for October updates coming soon!

COT: Lifted up G-string & his family at the passing of his great-grandmother, friends of the The Banker dealing with a cancer diagnose, and The Merchant’s purchase of his first home.

A prayer was lifted & coffee + chocolate milk enjoyed.

So grateful for y’all!
:el-capitan:

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Loose Caboose… Pain Train Style

AO: pain-train
Q: Wolfpack
PAX: FLO, Wolfpack, Cheeks, The Banker, Siri, G-string
FNGs: None
COUNT: 6
CONDITIONS: I love the rain.

WARMUP: SSH, BAC, BACBAC, WMH, Mosey to stage

THE THANG:
Loose caboose pain-train style…
10 cones were set in varying distances around the 1/5 mile track around the park.

PAX carried Coupons (1-54lbs, 2-25lbs, 2-35lbs, 2-35 lbs, 2-20lbs, caboose sprints to cone with no Coupon) from cone to cone, stopping at each cone to perform 1 Burpee and 10 reps of an exercises, switching exercises every 6 cones. In total we did:

– 3/5 miles of Coupon Carries (3 laps)
– 30 Burpees
– 60 Coupon Shoulder Presses
– 60 Merkins
– 60 Coupon Bent Over Rows
– 120 Coupon Goblet Squats

MARY:
10x Leg raises
10x Crunch frogs
10x American hammers

MOLESKINE: The little half 20lbs coupons were the worse… my fingers are feeling it.

ANNOUNCEMENTS: 10th anniversary f3 Nashville tomorrow at Sever Park. Clowncar leaving from pain-train at 5:30am tomorrow morning.

COT: Led PAX on a 5 minute gratitude and meditation exercise. Namaste brothers :pray:

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9.10 Mystery Workout

AO: the-knoll
Q: AAA
PAX: Sooie, El Capitan, Stubs, Sparrow, The Banker, Timber, G-string, morning stār, Malibu, Papa Bear, Bumblebee, Iowa, The Judge
FNGs: None
COUNT: 14
CONDITIONS: mid 50s, damp grass.

WARMUP: -5 motivators
-10 lunges
-Baby arm circles and back BACs
-10 slow squats
-10 slow push ups
-mosey down to tree line and back

THE THANG: 8 rounds of a 2 minute AMRAP start with a 20 yard sprint/run, and then do 11 reps of designated exercise and then run back 20 yards and do another 11 reps until 2 minutes are up.
Round 1- 11 burpees
Round 2- 11 pushups
Round 3 – 11 air squat
Round 4- 11 mountain climbers
Round 5- 11 jumping jacks
Round 6- 11 jumping lunges
Round 7 – 11 Carolina dry dock
Round 8 – 11 tuck jumps

Finished with some Ultimate Frisbee

MOLESKINE: John 15:13
Greater love hath no man than this, that a man lay down his life for his friends.

In remembering 9/11 tomorrow, let’s take a moment to think about and remember the ultimate acts of love shown by many on 9/11, and the many years after 9/11.

ANNOUNCEMENTS: 9/11 workout at capital steps 5:30 am, Brig workout at 5:30 am

COT:

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Phat Cinderblock Workout

AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat

WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:

ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:

COT:
Prayers lifted up. Thank you for letting me lead!

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On the Books Anniversary

AO: the-knoll
Q: Sooie
PAX: The Banker, morning stār, Sooie, Sparrow, Tea Party, Papa Bear, Pit Master, Dr. Stogie, Stubs, Eagle (2.0), The Judge (2.0)
FNGs: None
COUNT: 11
CONDITIONS: cool, starry, perfect

WARMUP:
Stretch OYO
Yes/No/maybe
BAC
BBAC
Overhead claps
Seal claps
Don Quixotes
Motivators (from 5)

THE THANG:
Split into 2 teams. Had 6 cones set up 15 yards apart. Each cone had a different exercise on it. Each team had to complete 200 reps of the exercise. The first team to finish the 200 reps captured the cone and added 25 reps to the next exercises.
1. Squats
2. Merkins
3. WW2’s
4. Monkey humpers
5. apollo ohno’s
6. Burpees

Next up a friendly game of capture the flag. Be warned Tea Party has some speed!

MOLESKINE:
“Outdo one another in showing honor”
Romans 12:10

I’ve been incredibly blessed to witness the transformations in the lives of the men at the knoll. Took time to recognize and honor the men both present and absent.

ANNOUNCEMENTS:
9/11 convergence at the Capitol Steps
9/14 F3 Nashville 10 year anniversary

COT:
Prayers spoken and offered.

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Hearts are for leg days

AO: the-knoll
Q: Malibu
PAX: AAA, El Capitan, G-string, Malibu, morning stār, Pitmaster, Sparrow, Stu Cook, The Banker, Timber, Stubs, Sooie, The Judge, BumbleBee
FNGs: None
COUNT: 14
CONDITIONS: another spectacular 72*

WARMUP:
Malibu Special:
Mosey to the stop sign, circle up in the field, SSH, slow steady squats & Mericans, BAC+BBAC, stretching (dealers choice).

THE THANG:
Deck of cards:
:heart: Step Ups
:diamonds: North, South, or Sweet) Carolina Dry Dockers
:spades: Twists, 2=1
:clubs: Sit-up variation, dealers choice

The constant shuffling kept us guessing and played some mind games in the gloom.

MOLESKINE:
A quote board in my son’s classroom this year quotes an anonymous speaker: Everything is difficult, until it becomes easy.

Not because easy just happens, but through hard work. Facing difficulties head on and grinding through the hard work applies to faith as much it does fitness. In our fellowship at The Knoll, I experience how good and true this to come together, put in shared, hard work and leave a better man.

As we head into Labor Day, I reflect at the end of the day today on my gratitude for this group and the work we do together. Appreciate the chance to Q this week and see you all Tuesday. Have a great, holiday weekend!

ANNOUNCEMENTS:
Statistically impossible to get 80% of AO’s for Guliver’s travels. But you could try, it’s worth it.
9/11 convergence 0530 @ TN Capital steps.
Nashville F3 10th Anniversary coming up also.

El Cap needs help moving a couple of items. DM him for deets.

COT:
Prayers for the Judge’s brother, El Capitan in his move, and those intentions in the silence of our hearts.