Tag: The Banker

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Frozen Indigenous Circuits šŸ„¶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Whoā€™s in??

Prayers for the people of Sudan.

Tebowā€™s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. Weā€™re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead yā€™all this morning!

:el-capitan:

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Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partnerā€™s work together to complete combined 20 Merkins, 20 WWIIā€™s and 20 Squats then run to the ā€œ20ā€ turnaround point for 2 burpees. Next 40 of each exercise then run to ā€œ40ā€ turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

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Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!

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11s

AO: the-knoll
Q: Pebbles
PAX: Timber, The Banker, AAA, Stubs, Wolfpack, Lady Liberty, Juicy J (JBowman), Cheeks, morning stār, bumblebee, link, agent eh, Wipeout , Superstar
FNGs: 2 Wipeout , Superstar
COUNT: 15
CONDITIONS: perfect

WARMUP:
Side straddle hops
Back
Back Bacs
Don Quixote’s
Absolution
Perfect Merkins

THE THANG:
11s – absolution/Lt. Dan’s. MOT bearcrawl/politician
11s – Perfect Merkins/squats

MOLESKINE: Bear crawls are hard. Wolfpack crushed the first set. Great to have 2FNGs!

Shout at me if I missed tagging you in the back blast. Solid group this morning!

ANNOUNCEMENTS:
Chili cook-off this Sunday!

COT: Prayed for all intentions

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2028 Olympic Relay Team?

AO: pain-train
Q: Timber
PAX: El Capitan, Pebbles, G-string, The Banker, Wolfpack, FLO, Chili Dip, Derby, Piglet, Juicy J (JBowman), Hooters, Cheeks, Half Lyfe, Timber
FNGs: None
COUNT: 14
CONDITIONS: 52 degrees, ~85% moon illumination

WARMUP: SSH, BACs, back BACs, mosey to coupons, carry coupons to parking lot

THE THANG: Complete exercises, run team relay lap around track between rounds
Exercises: coupon merkins (change hands each rep), goblet squat, rows, curls
Sets: 10 reps each, 5 burpees (level up option), 9 reps each, 5 burpees, etc, down to 6 reps each
Relay: when complete with 10 –> 6 set, run relay with team, passing baton to next teammate
Return to coupons and begin another round

MOLESKINE: All teams finished 3 rounds. 75 total burpees if PAX leveled up, and with the merkins and squats, the Octoburpee challenge can be checked off your to-do list for today. An FNG yesterday, Piglet showed up for round 2 today – great work! FLO and Hooters with some good juice afterwards. Just announced that G-string won the country-wide September IronPax challenge (over 5000 registrants into the competition). Beast mode.

ANNOUNCEMENTS: Chiliteria (Chili cookoff) is upcoming on Sunday, Oct 19th. Check 2ndf channel for more details. Chili Dip with a VQ this upcoming Wednesday at Paintrain!

COT: “Backsliding.” A term referring to someone who was once on fire for his faith, fitness, being a father, etc., but has stopped progressing. They’ve slipped backwards on the loose gravel around us. In our journey on the mountain of life, it can be easy to backslide – all kinds of loose gravel can contribute (laziness, attachments to phones, addictions, etc). 3 suggestions to help us: develop consistent healthy routines, be aware of what our “loose gravel” is so we know what’s going on, and surround ourselves with at least a few good people who can encourage and lift us up.

I had a lot of fun leading this week. I think we might be ready to form a 2028 Olympic relay team after today. Thanks for coming out and letting me lead this week.
-Timber

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Absolutions? Absolutely.

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Juicy J (JBowman), morning stār, Wolfpack, Lady Liberty, Pebbles, ƉtouffĆ©e, Roadkill, Half Lyfe, The Banker, Timber, Bumblebee (2.0), Ninja (2.0), Link (2.0), All-Star (2.0), Churchill (2.0), Piggy
FNGs: 1 Piggy
COUNT: 18
CONDITIONS: chilly 53 degrees, dewy grass, cold pull-up bars

WARMUP: SSH, high knees, 1 min pullup/hangs, 1 min absolutions

THE THANG:
Ladder down with reps
Exercises: pullups, floor to ceilings, iron mikes (2:1), big boys, absolutions
4 Sets, Reps @ 25, 20, 15, 10 (absolutions were 10 each set)
400m run after each set, pick up the 6 when complete
DORA (groups of 3, 1 PAX does ~15 yards of murder bunnies))
100 reps: HR merkins, 4ct flutter kicks, Apollo Ohnos, Carolina Dry Docks
*called mid-exercise for time
MOLESKINE: Experimented with some Absolutions; they were absolutely fun. A lot of variation in the music mix, from Eye of the Tiger to techno. Great representation by the 2.0s today – good job dads. G-string is in prime form right now, Pebbles right behind him. Thanks for the post-workout snacks, Pebbles!

ANNOUNCEMENTS: Octoburpee challenge ongoing; I forgot the rest. Check the slack channel!

COT: The power of affirmation. Sometimes we don’t speak kindly to and affirm the least those nearest to us. Affirm, be kind, build up others. You never know what someone might be going through, and your words might make an impact that you don’t realize.

What a great group this morning. Thanks for letting me lead.
-Timber

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, ƉtouffĆ©e, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.

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B-Day Beatdown

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Chili Dip, Cheeks, Half Lyfe, FLO, Wolfpack, Hooters, Sooie
FNGs: None
COUNT: 10
CONDITIONS: Warm and muggy

WARMUP:
– SSH
– Slow Squats
– Groin and hamstring stretches
– BACs-BackBACs-Seal Claps-Overhead presses
– Mosey to grab coupons and then mosey about halfway to the 9 square
– Mission, Core Principles and credo with 5 floor-to-ceilings, thrusters, rows, squats, and swings

THE THANG:
Thang 1:
4 Rounds Hero Style
– 21 Block Swings
– 11 Pull-ups
– Run to the cones and back

Thang 2:
Tiny Tussle. Perform the four stations at your own pace. AMRAP 15 minutes. Mosey the longs and Burpee broad jump the shorts
– 25 Merkins
– 25 Row Mornings
– 25 Iron Mikes (2-is-1)
– 25 Big Boys

Mosey back with enough time for two rounds of Ring of Fire Merkins and a short stretch.

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40 Minutes of Growth

AO: the-knoll
Q: Malibu
PAX: El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Roadkill, Sooie, The Banker, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS:
Fantastic, high 60s and clear.

WARMUP:
SSH, Imperial walker, slow Mericans+Squats, stretching OYO

THE THANG:
40 minute AMRAP:
60 seconds each, dealerā€™s choice of:
1) Upper body
2) Mary
3) Lower body
4) Run
5) Rest
Completed 7 rounds.

MOLESKINE:
Importance of community and having a group to grow together- F3 has been an anchor for me and I have reflected a lot on how much thatā€™s helped me these past few years. Time spent- no matter the duration- pushing yourself in a community of others who want to grow is a thing worth having. Greatly appreciate the company in the gloom to grow and get stronger together!

ANNOUNCEMENTS: Tussle is a few months out- reach out if thereā€™s other interest in a Knoll Team!

COT: prayers lifted up for work and family, that we can better love and serve those around us.