Tag: the knoll

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Ten, 3 times

AO: the-knoll
Q: morning stār
PAX: Pebbles, Ex-Pat, Lady Liberty, morning stār, Sooie, Legos, Stubs, Sparrow, Bumble Bee (2.0 and Q)
FNGs: None
COUNT: 9
CONDITIONS: moist and foggy

WARMUP: SSH, low slow squats, willie mays hayes

THE THANG:
3 rounds of a 10 down ladder:
– merkins, dips, SSH
– squats, lunches, SSH
– crunches, leg raises

There was a mosie thrown in there and 5 burpies and group mary at the end with bear crawling (Bumble bee’s moleskin was “never bear crawl in that black stuff”)

MOLESKINE: very cool to see Bumble bee continue to practice his leadership.

ANNOUNCEMENTS: check slack

COT: ended with prayer, and trust on 3.

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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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Fun and Games Part 2

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Ex-Pat, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Stubs, Legos, the judge2.0, top gun2.0, rubix 2.0, samwise 2.0, Iowa 2.0, Blackhawk 2.0, bumblebee 2.0, Federer 2.0
FNGs: None
COUNT: 18
CONDITIONS: 70 and beautiful

WARMUP:
5 mins

12x SSh
12x Bacs
12x bacbacs
6x slow squats
6x slow merkins
Good mornings OYO
Willie Mays Hays OYO
Slow mosey to stop sign

THE THANG:
Deck of cards 25 mins
Round 1
18 cards
Hearts = hand release merkins
Diamonds =dips
Clubs= Carolina Dry Docks
Spades = Step ups

Round 2
18 cards
Hearts = hammers
Diamonds = Diamond Merkins
Clubs = Crunches
Spades = Squats

Deuces were wild so we had some burpees

Last 15 mins ultimate frisbee!

MOLESKINE:
Trying to keep the fun going for the last week before my twins go back to school and soak up the summer.

ANNOUNCEMENTS:
Tussle and other events upcoming this fall. Check slack.
Ruck at the Eddy officially kicks off 8/18
COT:
Silent Prayer, coffee and chocolate milk

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Fun and Games Part 1

AO: the-knoll
Q: Stubs
PAX: Étouffée, AAA, Derby, El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Papa Bear, Pebbles, Sooie, Sparrow, Stubs, Tebow, Judge 2.0, Bumblebee 2.0, creek runner 2.0, Bookeorm2..0
FNGs: None
COUNT: 18
CONDITIONS: A beautiful 65 degrees with light fog

WARMUP:
15x SSH
12x Bacs
12x BacsBacs
12x Overhead press
10x slow squats
Willie Mays Hays OYO
Mosey to stop sign and back

THE THANG:
Baseball (30 Minutes/4x around bases)
5 teams
1B merkins
2B Squats
3B American Hammers
Home plate – Hold Squat
Runners as timers
MOT rounds 1 and 2 bear crawl from home to 2nd (approx 40yrds)
MOT rounds 3 and 4 politician around bases (approx 80yrds)

Head back to playground for epic round of Mary with 20 sided dice roll to determine # of reps.
Got through 16 pax with various exercises and many high rolls but thankfully only 5 burpees

MOLESKINE:
In this time of transition back to school etc take time to slow down and really enjoy the moments with family. For those who start next week Enjoy these last days of summer with family
ANNOUNCEMENTS:
Check slack
The Monday Morning Ruck (the eddy) official kickoff 8/18
COT: prayed us out. Praise for sparrows family on finalizing adoption

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Dragonforce Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Stubs, morning stār, Half Lyfe, Timber, G-string, Gold Digger, Legos, AAA, Shakira, Étouffée, Pebbles, Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Freezing cold… 😀

WARMUP: The usual suspects OYO

THE THANG:

Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)

5 exercises
40 seconds per exercise consecutively
1 minute rest

Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges

2 minutes Bear Crawl Tag

Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips

2 minute Bear Crawl Tag

Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank

EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups

annnnnnnnnnnd music fades into the ether.

MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.

ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11

COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.

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Another banger?

AO: the-knoll
Q: Wolfpack
PAX: Stubs, AAA, Derby, Sooie, Shakira, Siri, morning stār, Half Lyfe, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: “It feels good today”

WARMUP: Whatever you need OYO

THE THANG:
AMRAP 45 on 15 off

Round1
Squats
Single leg squat right
Single leg squat left
Lt. Dan
REPEAT

Mosey around field with hill sprints

Round2
Incline merkin
Superman’s
Decline merkin
Dips
REPEAT

Mosey around field with hill sprints

Round3
Hollow body hold
Side plank forearm right
Side plank forearm left
Bicycles
REPEAT

FINISHER 6 minute EMOM
5 tuck jumps
5 burpees

Annnnnnnnd done.

MOLESKINE: Banger after banger after banger.

ANNOUNCEMENTS: NERF WARS ON THURSDAY!!!! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come next week and to the launch on 8/11!

COT: Sometimes what you need to hear the most is the hardest to accept. It’s easy for me to push back, to argue, to ignore. Reminder to listen when others are offering help and most importantly, be grateful for all the many moments in life that are good.

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Running

AO: the-knoll
Q: Pebbles
PAX: AAA, Timber, The Banker, morning stār, Stubs, Legos, Étouffée, Gold Digger, El Capitan, Sooie, Half Lyfe, Sparrow, Bumble Bee, The Judge, Smoltz, Gabby Cat, Foxy,
FNGs: None
COUNT: 19
CONDITIONS: Not as muggy as it could have been

WARMUP: Bacs, BacBacs, Don Quixotes, Inch Worms

THE THANG:
11s on the road hill – Carolina Dry Docks & Iron Mike
7s on the grass hill – Dips, Merkins
Split into 2 teams for 40 yard relay races!
Bear Crawl
Crab Walk
Politician
Broad Jump
Sprint
Duck walk

MOLESKINE:
Life is short

ANNOUNCEMENTS:
Check Slack

COT: Prayed for all intentions

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CREED

AO: the-knoll
Q: Pebbles
PAX: Half Lyfe, Stubs, Gold Digger, morning stār, Malibu, Shakira, Sooie, Tebow, Derby, The Banker, Timber, AAA, Eric Phillips Snapshot (Suncoast), BumbleBee
FNGs: None
COUNT: 15
CONDITIONS: Warm and Muggy (summer)

WARMUP:
1/2 mile mosey
Bac
Bac bacs
Slow Merkins
Slow Squats

THE THANG:
4 stations. Pax perform work for 1min followed by 1min of bear crawl to next station. Rinse and repeat for 32min

Round 1
1. Pull ups
2. Lt Dans
3. Merkins
4. Dips

Round 2
1. Plank hold
2. Squat hold
3. WWIIs
4. Step ups

MOLESKINE:
Playlist for Round 1. I freaking love Creed but I can see why their music didn’t age well. Round 2 playlist AC/DC was much better.

ANNOUNCEMENTS:
50 Mile CSAUP
Check Slack

COT: Prayed for the intentions of everyone present

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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!