Tag: The Merchant

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Packing and Slacking

AO: the-knoll
Q: Pebbles , Sooie
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Merchant, Timber, Wolfpack, Bumblebee (2.0), Link (2.0), Smoltz (2.0), Mucchi (2.0), Fish Biscuit (2.0), Tonks (2.0), Gabby Cat (2.0), Foxy (2.0), Big Red (2.0)
FNGs: None
COUNT: 20
CONDITIONS: perfect late spring morning

WARMUP:
mosey around the backstop.
Motivators from 7
BAC’s
BBAC’s
Slow Merkins
Slow Squats
Mosey to the flood table

THE THANG:
Pack Your Bags
2.0’s shared their ideal vacation spot and the 1 exercise they’d pack with them.
Total of 16 rounds of the exercises. 30 seconds on 30 seconds off. Had to run to catch our flight after we packed 9 bags.

Thang 2: Slacking
We setup a slack line and traversed it in various ways performing various exercises while waiting for to cross.

Thang 3: Game time
Infection
Toilet tag

MOLESKINE:
Reminder that unstructured time is great and sometimes it’s good to just do nothing together.

ANNOUNCEMENTS:
El Capitan AOQ FOR THURSDAY’S AT THE KNOLL! El Cap has been at the knoll since the beginning and always brings joy, encouragement, hardwork, and dedication! Looking forward to all that he’ll bring as AOQ! Baby G-string born last week!

COT:
Prayers lifted and offered!

Coffeeteria with bananas for all from Pebbles ! Chocolate Milk for the 2.0’s. :boar: :coffee: :tm: for the adults!

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FEEL THE RHYTHM

AO: the-knoll
Q: The Merchant
PAX: AAA, caprate, DintyMoore, El Capitan, Ex-Pat, FLO, Malibu, morning stār, Pebbles, Sooie, Sparrow, The Banker, The Merchant, Timber, Wolfpack
FNGs: None
COUNT: 15
CONDITIONS:
Sunny, clear skies, 62F
WARMUP:
Side-straddle hops, BACs, BAC BACs, motivators, WMH
THE THANG:
Cycle between different exercises along with the playlist, at your own pace

Song intros/outros are active recovery

Round 1: (Pop/Lower Body)
Verses: Squats, Choruses: Lunges, Bridge: Hold squat
Round 2: (Folk/Core)
Verses: Sit-ups, Choruses: Baby crunches, Bridge: Freddy mercury’s
Round 3: (Rock/Upper Body)
Verses: BACs, Choruses: Merkins, Bridge: Dips
MOLESKINE:
“The most important step a man can take. It’s not the first one, is it? It’s the next one. Always the next step…” -Brandon Sanderson, Oathbringer
ANNOUNCEMENTS:
May You Pull Up ending this Saturday

I forgot to record this part so I hope I’m not forgetting anything important :joy:
COT:
Thank you to all who came out for my VQ! Hopefully this will be the first of many.

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[coworking] 2ndFing while coworking in public, Bellevue Edition

AO: coworking
Q: morning stār
PAX: Ex-Pat, Sparrow, FLO, Wolfpack, The Merchant, morning stār, Three Stooges, EH (yet to be named)
FNGs: 1 EH (yet to be named)
COUNT: 8
WARMUP: get oriented and order a drink

THE THANG:
5 rounds of 25 min work session followed by 5 min walk

Found a pull up “bar” on one walk but were asked by DeSano’s not to use it again.

Lunch at Honey Fire.

ANNOUNCEMENTS:
– looking at Monday afternoon and Friday morning for next week

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Roll the Dice!

AO: the-knoll
Q: Timber
PAX: Sooie, morning stār, AAA, El Capitan, The Banker, Timber, Sparrow, Malibu, Étouffée, Pebbles, FLO, The Merchant, G-string, voucher, Ex-Pat, Bubblebee (2.0), Goliath (2.0), Monkey (2.0), Fish Biscuit (2.0), Tonks (2.0), Smoltz (2.0), Ace (2.0), Gipper (2.0), Dr. Kitty (2.0), Mocchi (2.0)
FNGs: 2 Dr. Kitty (2.0), Mocchi (2.0)
COUNT: 25
CONDITIONS: 68 degrees, dew on the grass, sun out

WARMUP: 15 SSH, 15 BACs, 15 back BACs, 10 slow squats, 5 8ct burpees

THE THANG:
Thang 1: Roll the Dice – 4 rounds, 6 exercises (merkins, iron mikes, BW squats, WWIIs, leg raises, burpees), total # on dice = total # of reps
Rd 1 – roll 1 die, Rd 2 – 2 dice, Rd 3 – 3 dice, Rd 4 – 4 dice
*thank you to G-string for being our math guy and adding up the dice!
Thang 2: Ultimate Football – like ultimate frisbee but with a football (modification: each team could select 1 “running back”), team 2 wore patriotic themed beads around their neck for identification purposes

MOLESKINE: Malibu made a glorious return and brought with him some great cosmic rays for the morning, Étouffée showed he’s a little better than Uncle Rico (Napoleon Dynomite) and can still throw the pigskin, Tonks was the best dice roller of the morning, The Banker has now introduced 6 of his 9 2.0s (where 3 away from the entire crew), Sooie brought the coffee brew, chocolate milk for the 2.0s, the patriotic beads must have weighed heavy on Team 2 as Team 1 pulled out the victory in ultimate football, RECORD # of PAX at the knoll!!!

ANNOUNCEMENTS: may-you-pull-up challenge still ongoing, coworking planned for tomorrow, The Merchant VQ next Tuesday: make plans to be there to support him!

COT: Understanding your purpose, and having a clear vision in your life/work can help you achieve greater things and help you get through difficult times. I shared the story of a wrestling match in college. The Banker and I returned to New York after attending a funeral for one of our uncles who had just passed. Emotionally exhausted from the trip home, The Banker returned to school to find out he was 12 lbs over weight. He proceeded to stay up late, wake up early, and run during any free time between classes the next day to lose that weight and make weight. During the wrestling match later that day, in heroic fashion, he pulled out a stunning and almost impossible victory, sealing the team win by pinning his opponent. He had decided to offer up the challenge for our uncle. Had he not given himself the “why” he likely wouldn’t have been able to overcome the emotional and physical exhaustion to pull off the stunning victory. This is the stuff legends are made of! May we all reflect on and remember our “why” so that when things get tough at work, or with family, we push on!!

Thanks for a great morning,
-Timber

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Murph-lite

AO: pain-train
Q: The Banker
PAX: AAA, Cheeks, G-string, Lunch Lady, Siri, Sooie, The Merchant, Timber, voucher
FNGs: None
COUNT: 10
CONDITIONS: cool and slightly wet

WARMUP: stretching

THE THANG: We did a half Murph to prime ourselves for Memorial Day challenge.
.5 mile run followed by 50 pull-ups, 100 merkins, and 150 body weight squats, finished with .5 mile run.

MOLESKINE: Finishing up school and transitioning to summer is hard and stressful for me at times. Im trying to focus on keeping my head up and taking some deep breaths. These mornings with my F3 brothers become increasingly important to me and help prime the day.

ANNOUNCEMENTS: Bellevue Picnic tomorrow, May pull up challenge going strong, Green machine hosting Murph challenge on Memorial Day.

COT: Prayers

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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In my head

AO: titan
Q: Grape
PAX: Pep, SalPal, Natural Ice, Tim the Toolman, caprate, Puzzlah, DintyMoore, Sherlock, Salami, The Merchant, Right Said, Cal Worthington / Nantan / F3 Charleston Cent, Cropduster, CropDuster, Churro, DoorDash
FNGs: 3 CropDuster, Churro, DoorDash
COUNT: 17
CONDITIONS: sweaty and spicy

WARMUP: 15 SSH
10 Imperial Walkers
10 LBAC F
10 OH Clap
10 Seal claps
10 Moroccan night clubs
10 LBAC R
Mosey to the ellipse

THE THANG: Partner up
Run the ellipse while other partner does exercises
Change exercise with every song
OH Press
Merkins
Dry docks
Mountain Climbers
Squats
Lunges
WW1’s
Freddie Mercs
Back to startex for flutters at “closing time”

ANNOUNCEMENTS: May you pull up
Ultimate at Atlantis

COT: Right Said family health
Cropduster dad’s health
@churro coworkers
@doorsash dad’s health
SalPal daughter’s ear infections

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Sometimes hugs say more than words / 1 year knollaversary!

AO: the-knoll
Q: morning stār , El Capitan
PAX: Ex-Pat, Wolfpack, The Merchant, El Capitan, FLO, The Banker, Timber, Lunch Lady, Ranger, morning stār, Pebbles, Parka-Eh, Birdman (2.0), Rubiks (2.0), Smoltz (2.0), Mozart (2.0), Bumble bee (2.0), Link (2.0), Retro (2.0), 2 fun new kids yet to be named
FNGs: 2 Retro (2.0), 2 fun new kids yet to be named
COUNT: 21
CONDITIONS: delightful

WARMUP:
– mosey around the backstop as a group while signing “happy anniversary to the knoll”
– SSH x12, joint warmups x 12 (neck, shoulders, hips, knees and ankles)

THE THANG:
Split into 2 teams, then again to get 4 teams.

Part 1: minute to win it
Each team performed given exercises at own pace for 1 min. Add up team total at the end.
Exercises: merkins, squats, lt. dans

Timber’s team won the first two. Lots of fun mumble chatter about legitimacy of this.

Mosey around the backstop and sing “happy anniversary to the knoll” again.

Hand off Q to El Capitan.

Part 2: Fun and Games
Form back into original 2 teams.

Round 1: frisbee
Round 2: soccer
Round 3: Calvin ball … 2 adults and 2 kids from each team split off to do human wheelbarrow to the tree and back while the rest played soccer and frisbee (all at once)

Stopped Calvin ball early to bring in the six because “we leave no man behind”.

COT:
– count-o-roma and name-o-roma
– YHC read “The Rabbit Listened” and talked about how this kids book gives him a wonderful example of how to BE with those around him that are hurting or upset.
– We poured drinks and YCH toasted (with a shot of olive oil).

“May we all continue to learn to live from our hearts.
May we all continue to get physically fit.
May we all continue to choose fellowship over isolation.
May we all continue to give this away and invite others into this space.
Blessing to all of you present, and all of those that will join us in the next year!”
ANNOUNCEMENTS:
– Lunch Lady and YHC informal fasting club, reach out to one of us if you’re interested. It’s for those that want to explore fasting (from physical health or spiritual perspective) or those that are already fasting and could use encouragement/mutual edification.
– may-you-pull-up challenge starting next Monday. Goal is to see how much you can improve your pull up max over 4 weeks. Most improved gets a beer or coffee on Hair Band.
– pain-train official launch next week! Bring your coupons (cinder blocks so they can get branded).
– Ex-Pat is leading a book study on Falling Upward by Richard Rohr starting May 14th. This is especially for men in their late 30s or 40s and feeling a shift in their outlook on life; open to all though. Reach out to him directly if interested.
– Check slack for others …

MOLESKINE:
– Great to see new and old friends today!
– Backstory on the Rabbit Listened: we got this book via Dolly Parton’s Imagination Library (free books for kids though age 5). When I first read it I was deeply moved. My typical reaction to something going wrong around me is to find blame (who did it?) and then to fix it. This reaction has done a lot of harm to my relationships, especially with my M (wife) and 2.0s (kids). The Rabbit listened gave such a clear picture of how I could BE with those around me that are hurting or upset.
– I choke up and tear up each time I read it. I want to be the rabbit and I also am grateful for all those in my life that have chosen to BE with me in the beautiful mess of my broken humanity.
– About 6 months ago I traveled to California to spend with with my dad, step mom and my sister. They were all going through really hard times. When I prayed and considered how to BE on that trip, I realized that God was inviting me to sit and listen like the Rabbit. I took that book on my trip and it helped me recenter and practice this skill.
– Here’s the book being read: https://www.youtube.com/watch?v=rBjAWkog9n0&ab_channel=BuddySonStorytime

Continue to practice BEING with others my brothers,
-m*

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Grand Slam

AO: the-knoll
Q: Sooie
PAX: El Capitan, Ex-Pat, morning stār, Pebbles, Siri, Sooie, Sparrow, The Merchant
FNGs: None
COUNT: 8
CONDITIONS: Soggy yet pleasant

WARMUP:
Yes/no/maybes
Shoulder rolls
Good Mornings OYO
WMH OYO

30 breaths into 4 minute plank

THE THANG:
Mosey to the baseball field
1 PAX at bat, hit the ball little league coach style then sprinted to retrieve it. 3 burpees for every strike. The rest of the lineup performed the following depending on where they were at in the lineup:
– Active recovery
– Irkins/Derkins
– Spicollis
– Step ups
– Jump squats
– Mtn climbers
– WW1’s
– Archer Merkins
– Dips
– Plank rotations
– Dry docks

MOLESKINE:
Reflected on opportunities for improving my attitude in adverse situations. It’s not the circumstances that define us but how we react in those difficult circumstances.

ANNOUNCEMENTS:
– KNOLLIVERSARY 5/2 get ready for fun
– May pull-up challenge kicking off Monday

COT:
Prayers requested and offered. Sooie Brewie and fellowship enjoyed by all

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You are more than what you do

AO: pain-train
Q: morning stār
PAX: Sooie, Wolfpack, G-string, Dilbert, Siri, The Merchant, Timber, morning stār, Lunch Lady, Cheeks (Franklin)
FNGs: None
COUNT: 10
CONDITIONS: just finished raining, perfect temp

5:30 – Men welcomed, disclaimer given: “YHC is not a fitness or mental health professional, you are responsible for your own physical and emotional health this morning. Raise your hand if you’re willing to take responsibility for your personal wellbeing.”

PAX accepted personal responsibility.

WOR:
Motivators 5 to 1, then followed Q around the playground.

COT formed early, this will be a different kind of beatdown.
Count-o-Roma

PAX stretched on their own as YHC laid out the parameters:

“Our goal this morning is to exercise our capacity towards intimacy with others. Intimacy is revealing parts of yourself to others in a space of safety. “Into-me-you-see”.

We’re going to create a safe space for that by making three agreements to one another:
1.Confidentiality: I will hold each man’s story sacred and will not share it outside this circle without that man’s permission. I am free to share my story and my experience outside this circle.
2.Vulnerability: I will stretch myself emotionally by sharing parts of myself that are intimate. I will do this by choice not out of compulsion. I will modify as necessary so that I stay safe emotionally.
3.Attention: I will listen to each man’s story with my whole being, focusing on finding the goodness and beauty in that man. I will not interrupt another man when he is sharing, I will not give advice or feedback. If I have something to share with another man I will reach out to him outside this circle.

If you agree to confidently, raise your hand.
If you agree to vulnerability, take something you’re wearing and put it in this bag.
If you agree to attention take a moment and make eye contact with every man in this circle and communicate to him that you see and accept and honor him as he is.”

THE THANG
Reflection during movement. Sharing after movement. Rinse and repeat.

Part 1: who are you?

Reflection Prompt: think about your essence … “I am a … man” … what does this mean to you?

Movement: 7 min of repeating rounds of work/active recovery. Lt. Dans with standing cross crawls (lazy imperial walkers) and knuckle shoulder taps with rocking.

Sharing: After movement YHC led off and then each man stepped into vulnerability and shared a part of himself as the circle practiced attention.

3 burpees after all shared.

Part 2: how are you showing up as your true self, how are you experiencing joy?

YHC invited each man to put aside any consideration of where the PAX falls short. Focus on identifying and sharing the goodness and beauty that is.

“I Invite that part of you that evaluates how you’re falling short to take a break for the next 20 minutes. I invite the part of you that sees goodness, beauty and virtue to come fully online for the next 20 min.”

Reflection Prompt: think about a moment where you showed up as your true self. Or consider how you experienced joy recently.

Movement: 10 min of repeating rounds of work/active recovery. Lt. Dans with standing cross crawls (lazy imperial walkers) and knuckle shoulder taps with rocking.
Prompt: how have you showed up as that kind of man recently? What’s brought you joy recently?

Solid mumble chatter during first half of movement.

YHC invited PAX to finish movement in silence and refocus on the prompt.

Sharing: After movement YHC led off and then each man stepped into vulnerability and shared a part of himself as the circle practiced attention.

3 burpees after all shared.

Part 3: anchor the experience and check out

YHC asked all PAX to find a bar and hang as long as possible and think of a word or phrase that describes this time for you.

Come back to plank.

YHC realized that G-string and Timber were stuck in a dual to see who could hang the longest and called them back to the circle.

While planking YHC reminded PAX that what they shared in the COT stays in the COT. None of what they shared will be posted in BB.

We checked out with name-o-roma plus the phrase or word that described this experience to each PAX.

Closed COT with ball of man and “pain train” on three.

MOLESKIN
– I think anything with jump lunges should be called “ass crushers”
– great to meet Cheeks from the brig, across the county line from Franklin
– great to meet Dilbert who drive 45 min to be with us
– This DB was inspired by 30/30 from F3 Katy (props to Cash and Salty for the encouragement and sharing what they’ve learned).
– the BD was designed to provide plenty of immediate and future pain. My kuckles have tissue damage and I will be feeling those Lt. Dans tomorrow. Anyone else?
– Honoring and then inviting the part of me that evaluates and critiques all my actions has been life giving to me. It takes practice, but it’s with it. Continue to practice it with yourselves and those around you. Gratitude helps immensely in this pursuit.
– We were after the pain that has a higher purpose to build us up and help us grow.
– The tissue in my knuxks will heal and new, tougher skin will form. The soreness in my glutes will come and go and leave stronger muscles. The discomfort I felt when I stepped into the circle to share myself was replaced by peace and tenderness as I saw my brothers give me their full attention and heard what others shared.
– I’ve found that an accelerant growth is what happens after the work I do. When I intentionally rest and recover after the exertion (physical or emotional). Consider ways to give yourself space to recover and reset both physically and emotionally this week. We all did solid work today; of boys and heart. Well done!

Continue to practice grace and curiosity my brothers, especially towards yourselves,
-m*