Tag: the knoll

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Sandlot to celebrate Bumble bees 9th birthday

AO: the-knoll
Q: morning stār
PAX: AAA, Timber, The Banker, Malibu, Sooie, El Capitan, morning stār, Buble bee (2.0; Q), Iowa (2.0), Samwise (2.0), Tonks (2.0), Fish buscuit (2.0), Smoltz (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to get dark and cool

WARMUP: motivators from 9 down

THE THANG:
Split into teams and play baseball.
– strike out = 3 pushups
– bench warmers alternate between step ups and erkins
– modify up as desired

MOLESKINE:
– Appreciare the PAX encouragement of Bumble bee in his first Q and his 9th birthday.
– Really cool to see how much he’s picked up from participating and watching us do this every week for a year.
– The “task master” part of me wanted to put more pressure on him to make the BD a certain way … thankfully I was able to be aware of that and ease back and let him make it his own and adjust as needed.

ANNOUNCEMENTS:
– round 2 of birthday Q on Thursday
– 1 year anniversary of the brig in Franklin tomorrow
– See slack for the rest

COT:
– Bumble bee shared that he’s noticed that because he sees myself and his mom taking care of our bodies in how we move/exercise and how we eat it inspires him to do the same. Message to the dads: your actions have a deep impact on how your kids grow and how they see what could be done.
– Ended in personal reflection on a gratitude and a need followed by a prayer.

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National Parks Road Trip Tabata!

AO: the-knoll
Q: El Capitan
PAX: Sparrow, AAA, Papa Bear, Timber, Wolfpack, morning stār, The Merchant, Pebbles, Tea Party, G-string, Sooie, El Capitan, Bookworm, Fishbiscuit, Tonks, Bumblebee, Eevee
FNGs: 1 Eevee
COUNT: 17
CONDITIONS: Muggy mid-70s

WARMUP:

– Bacs + bacbacs 15x
– Downward dog + cobra + plank leg stretch
– Willie mays hays OYO
– Imperial Walkers 15x
– Motivators to 5

THE THANG:

National Parks Road Trip Tabata
(1:45 on, 30 sec. rest, rotate)

It’s good to backpack with a buddy- pair up to visit the Parks together.

1. (Joshua Tree) Hangs Monkey bars
2. (Acadia) Tandem leg-lift thrusters: lie on backs with linked arms, lift & kick sky with both feet
3. (Black Canyon) Dips
4. (Arches) Lieutenant Dans with 18lb. cases
5. (Denali) Coupon floor-to-ceiling (49lb. Case + 29 lb. case + boulders for 2.0’s)
6. (Sequoia) WW2s with axe throws
7. (Everglades) Swing presses
8. (Death Valley) Line touch moseys

Repeat circuit 2x

MOLESKINE:

The National Parks have been called America’s Best Idea. There are few natural places in the world more glorious than the Parks. Visiting one causes you to feel a sense of smallness, wonder, and gratitude for the opportunity to just be “here.”

Some of my favorite memories with my family growing up are at the Parks, especially as our family business began creating National Parks artwork + products.

I encourage each of y’all to go visit the Parks when the opportunity arises & make memories with those you love. Cherish this American heritage that has been preserved for you & your children to enjoy.

ANNOUNCEMENTS:

Check Slack for the latest F3 news & updates.

COT:

Countorama & Nameorama (welcome @Eevee!)

Ended with the Lord’s Prayer & gave thanks to our Father in Heaven for our health & the fellowship of the PAX. It was a joy getting stronger together today.

Thank you Sooie for the Brewie!

:el-capitan:

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Dora day

AO: the-knoll
Q: G-string
PAX: The Banker, Timber, Sooie, morning stār, Pebbles, Bumblebee, Tonks, FishBiscuit
FNGs: None
COUNT: 9
CONDITIONS:
Cool enough, misty morning, full of gnats

WARMUP:
Came in hot one minute late.
Inch worm walkouts to merkin
Daisy pickers
Don Quixote
SSH
Mosey to the stop sign and back

THE THANG:
Partner up. Dora workout
One partner bear-crawls to the cones and duck walk back
As a team
– 50 pull-ups
– 100 floor-to-ceilings
– 150 merkins
– 200 squats
All were done hero style. When the first team finished, all PAX mosey around the backstop

Mary:
Ring of fire to 5
Emperor penguins
Alternating clap v-ups
Leg raises
WWIIs
Hollow hold for 30 seconds

MOLESKINE:
Are there dreams you’ve let go of because they are “too hard” or you’re “too old”? Can some of those still be realities? If we encourage our children to work hard and follow their dreams, how much more effective will it be if they see us doing the same thing.

ANNOUNCEMENTS:
Gulliver’s travels is still going on
4:13 has started a new class

COT:
Prayers were offered up

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Childish Play

AO: the-knoll
Q: Timber
PAX: The Banker, Malibu, morning stār, El Capitan, Pebbles, G-string, Timber, Smoltz (2.0), Mucchi (2.0), Iowa (2.0), Bumblebee (2.0), Butter
FNGs: 1 Butter
COUNT: 12
CONDITIONS: 73 degrees, light rain for the first 20 minutes

WARMUP: SSH, Squats, Overhead arm clap, variety of stretches for legs (covered F3 mission, principles, credo here)

THE THANG:
Station 1: Item Toss
-divided into 2 teams, each PAX selected an item to throw to a target 25 yards away (items: football, tennis ball, frisbee, dodgeball)
-total # of steps from the target that items landed = total # of reps of exercises
-exercises: pullups, burpees, merkins (Round 1); squat jumps, Apollo Ohnos, spicollis (Round 2)
Station 2: Obstacle Course Run
-1 PAX from each team ran the playground obstacle course while other PAX completed a dealer’s choice of shoulder/core exercise (2 rounds)
Station 3: Matching
-8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping the cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. Cards: Carolina Dry Docks, Burpees, Merkins, 4ct flutter kicks, WWIIs, LT Dans, Jump Squats, Pullups

MOLESKINE: for the item toss, # of reps ranged in the 20-28 reps range for teams. The rain added in some challenges (like making the obstacle course a tad slick) – good work by PAX to err on the side of going slower to stay safe. El Capitan proved his tremendous servant leadership by showing up at the end with Mtn Mojo for the group. We expressed gratitude for a successful court date for Sparrow in their adoption process.

ANNOUNCEMENTS: check slack channel!

COT: emphasis on the power of AFFIRMATION. When genuine, affirmation has the ability to install confidence and a feeling of security in our kids, and it has the ability to break down barriers with others we might have conflict with in our lives.

Great work this morning!
-Timber

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Tabata to Johnny Cash

AO: the-knoll
Q: Timber
PAX: Pebbles, The Merchant, morning stār, The Banker, Sparrow, El Capitan, AAA, FLO, Timber, Eric Phillips Snapshot (Suncoast), Tea Party, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: mid 70s, no dew on the grass

WARMUP: 3 sets of 50 yard jogs, SSH, merkins, squats, mountain climbers, lunge streches (covered F3 mission, principles, credo here)

THE THANG: played to the tunes of Johnny Cash hits
Station 1 (Tabata): 30 seconds on/15 sec recover, 6 exercises, 5 rounds; Exercises: merkins, squats, dips, burpees, split squats, LBCs
Station 2 (Pull-up challenge): 6 minutes (I said 5, but we ended doing 6 minutes), set of 10 pullups followed by ~100 yard run, 9 pullups/run, 8….Challenge was to see if you could finish before time was up.
Station 3 (Marys): American hammers, Big Boy SUs, flutter kicks, pickle something (Eric Phillips Snapshot (Suncoast) you’ll have to remind me of the name – we’ll do them again for sure!)

MOLESKINE: it was great to have our guest from Florida stop by (Eric Phillips Snapshot (Suncoast)), El Capitan came through again with some ever delicious Mtn Mojo, The Banker and Pebbles were closest to finishing the pullup challenge (I think they got to 2 pullups); Smoltz says he finished, but I’m not sure I can believe him.

ANNOUNCEMENTS: check F3 channel for details!

COT: Don’t be afraid to seek challenges. Putting ourselves in front of something we fear (even if small) can help us develop courage we’ll need in bigger moments. Also, a reminder to continue practicing gratitude – a pillar of happiness!

Thanks for coming together with me in the gloom boys!
-Timber

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Pyramid of Pain

AO: the-knoll
Q: The Merchant
PAX: morning stār, Pebbles, AAA, Sooie, Malibu, Timber, Fish Biscuit (2.0), Tonks (2.0), Bumblebee (2.0), Iowa (2.0)
FNGs: None
COUNT: 11
See you all at Sooie’s birthday bash tonight and at my Pain Train Q and Hunger Games tomorrow!

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The Deck of Many Workout Things

AO: the-knoll
Q: SalPal
PAX: Sooie, Pebbles, G-string, The Merchant, El Capitan, Timber, Wolfpack, Sparrow, morning stār, Tea Party, Tebow, a number of 2.0s, please add in comments!
FNGs: None
COUNT: a lot
CONDITIONS: Feelin’ lucky

WARMUP: Quick mosey + burpees. Stretching is for the birds.

THE THANG: A modified deck of death. Merkins, squats, BB situps, and mountain Climbers were default routines, spiced things up by changing 2,3,4 to special rules.

MOLESKINE: El Capitan nearly got us to do 40 burpees, we modified as necessary. It got out of hand real fast.

ANNOUNCEMENTS: Sooie Party, Hunger Games, Night Movez, GEODIS run, Gulliver’s Travels.

COT: Those affected by Beryl, Peace for families, busy season at work, unspoken intentions.

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Battle

AO: the-knoll
Q: Pebbles
PAX: El Capitan, Sparrow, SalPal, Sooie, morning stār, AAA, The Banker, FLO, Tebow, Tea Party, Malibu, voucher, Bookworm
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP:
Bacs
Bac-Bacs
Don Quixotes
Slow Merkins
Slow Squats
Stretch On Your Own
Disclaimer Given
Mission Stated
Core Principles Recited

THE THANG:
Thang 1
DORA (modified) – partner up, one person runs 100M while the other performs reps of the following exercises. Repeat until all reps are done.
200 Dips
100 Burpees
50 Pull Ups (100 swing ups)

Thang 2
11s on the hill
Carolina Dry Docks
Lt. Dans

MOLESKINE: Our role as men is hard. For me it feels like the entire day is dealing with truckload after truckload of crap that comes my way. This is the battle, to not become discouraged or shirk my responsibilities in the face of daily struggles. Keep battling.

ANNOUNCEMENTS:
Welcome :party_parrot::party_parrot:Tea Party :party_parrot::party_parrot:
Brewsday TONIGHT
the-knoll will be closed on July 4th so everyone go to greenmachine for a convergence!
Gulliver’s Travel challenge all of July and August
Check slack

COT: Prayed for 2 children to find a home, 13-year wedding anniversary, and all present.

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Ring Around the Rosies

AO: the-knoll
Q: Sparrow
PAX: Pebbles, El Capitan, Timber, Sooie, Malibu, WordPress, FLO, Gabby Cat, Bookworm, Smoltz, Iowa, Tonks, Fishbiscuit, Foxy, Samwise
FNGs: None
COUNT: 16
CONDITIONS: 67 Degrees, Partly Cloudy

WARMUP: (5 mins) Inch Worm. Start from touching you toes, walk hands down to down dog. Pedal legs, walk back up to standing, do 15x calf raises. Repeat, except replace pedal with leg lifts. Repeat till time is out.

THE THANG:
(Ring Around the Rosies) – Group 1 that met criteria will run a lap, the group 2 will do an exercise till everyone finishes lap, those who finish early will join exercise. Cycled through Burpees, High Knees, Side Squats, Apollo Onohs, Lung Jumps). Q picked.
Core workout (15 mins): Pattern 45 sec hold, 15 sec rest:
Set 1: Plank Jacks, R Side Plank Crunch, Back Plank with Leg lifts, Left Side Plank Crunch, Plank Shoulder Touch
Set 2: Scissor Legs, Bicycles, ww2’s, Superman Alternating, Rest
Set 3: Repeat Set 1

Cooldown (10 mins): Freeze Tag. 2.0’s are freezers, but it takes 2 unfrozen players to simultaneously touch to unfreeze someone. 2.0’s WON two rounds

MOLESKINE:
As men we often have been conditioned to think in terms of left brain/right brain, reason vs feelings and put a wall between them. This has some merit but sometimes it leads to feeling a disjointed and anxious life. God created our hearts, our desires, and the deepest fundamental reality of who we are. When we see our feelings as flowing from our God given desires, and our thoughts/reasoning as flowing from our heart- it can lead to freedom and contentment, and fellowship with our creator.

ANNOUNCEMENTS: Lots of stuff going on in F3 Nashville, Check the slack! No Knoll workout next Thursday as there will be a convergence at Green Machine.

FLO will be doing VQ This thursday. Go FLO!

COT:
Prayers offered and lifted.

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War!

AO: the-knoll
Q: Sooie
PAX: AAA, Ex-Pat, FLO, morning stār, Pebbles, Sooie, Sparrow, Bumblebee (2.0), Barfly, WordPress
FNGs: 2 Barfly, WordPress
COUNT: 10
CONDITIONS: Cool, Humid, mist on the knoll. Perfect way to kick off the longest day of the year!

WARMUP:
top to bottom
Yes/No/Maybe’s in cadence
BAC
BBAC
Overhead claps
Don Quixote’s
Low slow squats
Slow merkins
Scorpion stretches

20 yard sprints between cones at 20%, 40%, 60%, 80%, 100% speed.
Team competition to pick up the most cones on the 120 yard sprint back.

THE THANG:
War! Broke out the ol’ Deck O’ Cards, maintained the 2 teams from the cone competition. Proceeded to play war. Winning team did 1 of 3 exercises based on the color of the face up suits. Losing team did combination of exercises based on the suit.
J = 11
Q = 12
K = 13
A = 14
Winning team exercises:
:large_red_square: = air presses x total
:black_large_square: = Spicolli’s (calf raises) x total
:large_red_square: :black_square: = Imperial walkers x total
Losing team exercises:
:heart: = burpees
:diamonds:= WW2’s
:clubs: = dips
:spades: = squats

MOLESKINE: Had fun playing the game yet it reminded us of tensions, struggle, uncertainty, and injustice around the world. Shared Psalm 46 as a reminder of something more secure and more foundational than what we can see in the world around us.

ANNOUNCEMENTS:
:alert: VQ’s Next Week! :alert:
Sparrow Tuesday 6/25
FLO Thursday 6/27
Come out and show support!
Convergence at greenmachine 7/4

COT:
Prayers offered and lifted.