Tag: The Banker

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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, Étouffée, 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, Étouffée, 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, dealer’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 that’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 there’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.

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AMRAP

AO: the-knoll
Q: Half Lyfe
PAX: Timber, AAA, Pebbles, Ex-Pat, Gold Digger, Malibu, Étouffée, Wolfpack, Sparrow, Roadkill, The Banker, Rubix (2.0), Link (2.0), The Agent Eh, Slap Shot (2.0)
FNGs: 2 The Agent Eh, Slap Shot (2.0)
COUNT: 17
CONDITIONS: Loving these cool mornings!

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH’s, Runners Stretch.

THE THANG: AMRAP 3 Main Groups (Arms, Legs, Core)
Arms = 20 Bicep Curls w/ bands, 15 Dips, 10 Merkins, 5 Pull Ups/Swing Rows.
Legs = 20 S.L. Jump Ups (2=1), 15 Side Lunges (2=1), 10 Lt. Dans, 5 Jump Squats w/ Tuck.
Core = 20 Heel Taps (2=1), 15 Shoulder Taps (2=1), 10 WW2’s, 5 Scissor Kicks (4 Count).

After each main group ran to street and different MOT for back to playground (Bear Crawl, Imperial Walkers, Run, Politician, Lunges, repeat).

Finished up with 1 min plank.

MOLESKINE: Wife and I had a midwife for our first born. Were talking about one of the things our midwife told us on mental preparedness for labor. “You can survive anything for 1 min”. Good thing to consider in live when dealing with difficulty. Can be extended to 1Hr, 1 Day, 1 Wk, etc. Been using this with my kids for the start of school. Just tackle today then worry about tmrw.

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, F3 Dads workout, NAHT, Tussle….Check Slack for details.

COT: Count off, name-o-rama, named 2 FNG’s (Slap Shot (2.0), The Agent Eh), prayer, coffee.

Thank you for letting me lead you this morning. And welcome Slap Shot and The Agent Eh.

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!

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Half the Lyfe left in you.

AO: pain-train
Q: Half Lyfe
PAX: FLO, Half Lyfe, The Banker, Wolfpack, Sooie, Derby, Shakira, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS: Felt a little cooler than usual still muggy.

WARMUP: SSH, WMH, Mosey to Coupons.

THE THANG: 3 things, MOT, DURA, Circle up workout stations
Thang 1: MOT Lunges with Coupon with torso twist at the bottom, backwards walk with cinder block drag (true leg burner), farmers carry w/ coupon switch on way back, modified brick layer (coupon lift from ground overhead to other side and then jump over coupon, another backwards walk with cinder block drag (legs are feeling it now).

Thang 2: 200 swing rows/scissor kicks/sky thrusters while partner ran around playground, ended a little early to finish off with circle workout stations.

Thang 3: 8 stations. Farmers carry with squat and calf raise, merkins, mountain climbers, triceps extensions, bicep curl, box jumps, burpee with pull ups, wrist rolls with weight on rope attached to broom stick. 1min with 10 sec to move from station to station.

MOLESKINE: Tried to pack in a little bit of everything. Got crunched on time.

On the places you’ll go. Good book to reflect on for yourself and with kids. Some favorite quotes read from book.

“Congratulations! Today is your day. You’re off to Great Places! You’re off and away!” New Beginnings
“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” Self-Determination
“Kid, you’ll move mountains! Today is your day! Your mountain is waiting. So get on your way!” Motivation

Ways to engage kids. Some good questions to consider.

What’s one thing I don’t know about you?
How can I be the best parent for you?
What’s something tricky in your life?
What was your favorite part of your day?
What’s the hardest part of being a kid.
What’s the best part of being a kid?
What’s your favorite thing to learn about?
What’s something you wish you knew about me?
What’s something you worry about?
What makes you laugh?
What are you excited about?

ANNOUNCEMENTS: F3 Dads Nerf War (check F3 Dads Slack)

COT: count off, name-o-rama, prayer for Wolfpack, Flo and Shakira. LEAD! Thank you all for joining me this morning. Already feeling it. Have a great weekend!