Tag: Timber

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Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

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Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

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3.20.2025

AO: the-knoll
Q: AAA
PAX: Timber, Étouffée, Pebbles, Stubs
FNGs: None
COUNT: 5
CONDITIONS: clear skies and dark

WARMUP: -caboose is lose around the knoll
-baby arm circles
-imperial walkers
-slow squats
-Willie Mayes hayes

THE THANG:
Pull up ladder
8- pull ups
Jog to cone and back.
7- pull ups
jog to cone and back.
Down to 1 pull up.

3 sets
1 minute pull ups jog bar hang
1 minute of leg raises

3 sets
1 minute step ups
1 minute of world war 2s

1 set
1 minute spicollis
1 minute of an exercise of choice

Finished with stretching

MOLESKINE:
“We suffer more in our imagination than in reality.” Seneca

Be cognizant of the unecessary stress we put on ourselves worrying about the future and what could happen vs focusing on the now and focusing on what we can control. So many things we worry about never actually happen.

ANNOUNCEMENTS:

COT:

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A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

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12 Days of Christmas

AO: the-knoll
Q: AAA
PAX: Pebbles, Timber, The Banker, morning stār, Stubs, Sparrow, G-string, Bumblebee, Smoltz, Moochi
FNGs: None
COUNT: 11
CONDITIONS: a little chilly

WARMUP: -5 motivators
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-mosey down to bottom of hill
-5 squats : backwards up hill and jog back
-5 lunges: shuffle sideways up and down hill
-5 squats: run up hill

THE THANG: 12 days of Christmas theme workout. Each day of Christmas you do that number of reps of an exercise.
Day 1- 1 inch worm
day 2- 2 burpees
Day 3 – 3 LT Dans
Day 4- 4 side lunges (2 is 1)
Day 5- 5 hand release mercans
Day 6- 6 squat jumps
Day 7 – 7 Carolina dry docks
Day 8 – 8 mountain climbers (2 is 1)
Day 9 – 9 dips
Day 10- 10 leg lifts
Day 11- 11 dercans
Day 12- 12 step ups (2 is 1)

Once we completed the 12 days of Christmas, we did a pull up ladder with partner starting at 6 reps and working down.

We finished by one partner holding a plank while the other partner ran down to street and back. We alternated for 5 minutes. Finished the last couple of minutes with stretching.

MOLESKINE: Holiday Season can be stressful and a tough time for some, especially those who have lost loved ones or feel stress of travel, gifts, etc. Challenge this year is to first remember what you are celebrating, and then remember to till all those close to you that you love them and appreciate them.

ANNOUNCEMENTS: lean PAX starts in January, workout on the 26th is the gift exchange so bring any item or (leftover gift you don’t want) to do a gift exchange.

COT:

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Friday the 13th

AO: pain-train
Q: G-string
PAX: Timber, Wolfpack, FLO, Half Lyfe, Cheeks, Pebbles
FNGs: None
COUNT: 7
CONDITIONS:
Crisp and still

WARMUP:
– SSH
– BACs
– Back-BACs
– Slow squats
– Slow merkins
– Willie-Mays-Hayes

THE THANG:
Mosey to grab some coupons
Partner up for a little Dora
THANG 1:
– 150 Floor to ceilings
– 200 One-Arm coupon merkins
– 250 Coupon goblet squats
other partner is running a lap around the playground
THANG 2:
– 50 Pull-ups
– 100 Lunges
other partner is doing bear crawls around the small jungle gym

King and Country Drummer Boy challenge

MOLESKINE:
Happy Friday the 13th! In my family, Friday the 13th is a holiday. My Great-great-grandfather Wynn (who my son is named after) instituted this holiday in the 1930s, and the tradition is that every Friday the 13th he would take off work and pull his daughter, my Grani, out of school and take her to see a movie and get ice cream. It was one way he showed her that their relationship was more important than work or school. She passed away this September at 96 years old and still said her dad was the best man she had ever known.

This tradition has been passed down every generation since, and I will continue it with my children. I share all of this because traditions are important only inasmuch as they connect us through time. Love, family, and community are all remembered and celebrated through carrying on these traditions. As the holidays approach and are celebrated, take a moment to appreciate not only your family’s traditions but why you do them and where they come from. Then communicate all of that to your children. Then maybe one day in 90+ years, your great-great grandchildren will still know your name and treasure what was important to you.

ANNOUNCEMENTS:
– Franklin 10th anniversary on January 4th.

COT:
– Prayers were offered up.

Thanks for letting me lead you fine gentlemen! G-String out

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Short Card, Knoll Ed.

AO: the-knoll
Q: Malibu
PAX: Pebbles, AAA, Waffle, Timber, Stubs, Sparrow, Sooie, morning stār, Malibu, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: 27*, frosty, and motivated.

WARMUP: Mosey to stop sign, BAC+BBAC, slow squats, imperial walkers, something else I can’t remember rn, and stretching on own.

THE THANG: modified version of a workout from an earlier life: the Marine Corps Recon Short Card. The Knoll’s edition of this is: tabata (120s work, 60s rest) of each:
Squats
Mericans
Burpees
Crunches (dealers choice of WWI, WWII, baby crunches, or other)
Mountain climbers
Flutter kicks
Burpees again
Daisy pickers
Back extensions
American Hammers

MOLESKINE: sometimes life stretches you and diminishes your ability to create new things. A lesson from Marine Corps days in these situations: sometimes the value of habits isn’t in something new but in going through something that works. Grateful for this community to do the work in the dark, cold, and yet wonderful mornings together.

ANNOUNCEMENTS: lean pax coming up in January.

COT: Closing prayers for family and brothers, in the words of a great friend (Peace at Last, JH Newman).

Coffeeteria ftw, thanks to Pebbles for bringing the brew!

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Freed to Lead

AO: the-knoll
Q: Pebbles , The Banker, AAA
PAX: morning stār, Timber, Half Lyfe, Wolfpack, Stubs, Bumble Bee
FNGs: None
COUNT: 9
CONDITIONS: Cold and windy

WARMUP:
Half mile run with various dynamic movements (not stretching)

THE THANG:
Randomly selected 3 PAX to lead 10min of the workout. Surprise!

Banker – monkey humpers, partner carry, wall sit
AAA – AMRAP merkins, squat jumps, pull ups, big boys
Bumble bee – game of infection

MOLESKINE:
T-Claps to The Banker, AAA, and Bumble for stepping up to lead with no notice. It’s tough to lead with no prep, but as men we need to be ready to step in and step up.

I was up all night with a sick two year old and was not in good mental shape to lead the workout.

Shared that I was grateful for the time I spent comforting my 2.0. Time goes by fast and she won’t need me for long.

ANNOUNCEMENTS:

COT: Prayers

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Partner Murph

AO: the-knoll
Q: Pebbles
PAX: Sooie, Stubs, Timber, The Banker, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: Cold, frosty, 20deg

WARMUP:
Side Straddle Hops
Half mile mosey
Slow Merkins
Slow Squats

THE THANG:

Murph with a partner. 100 pull ups, 200 merkins, 300 squats total as a team. 1 partner ran 200meters while the other was working.

11s on the hill – Carolina Dry Docks & Iron Mikes

MOLESKINE:
I used to think a virtuous man impressed others with feats of strength on the battlefield. I’m realizing now that the real battle starts in the mind. It’s the struggle to get up with the alarm, choosing to do the right thing, push when things fee hard. These small acts of will are what make a man virtuous and strong.

Inspired by all of you who choose to wake up early and do something hard.

ANNOUNCEMENTS:
LeanPax starting soon.

COT: Prayers offered

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Thankspaining

AO: pain-train
Q: Wolfpack
PAX: Timber, Siri, Cheeks
FNGs: None
COUNT: 4
CONDITIONS: Chilly but not too bad

WARMUP: Stretches and SSH

THE THANG:

Played in traffic
– 20 minute run down 70 (on the sidewalk)
– 5 merkins for every oncoming car that drives by
– 5 squats for every oncoming truck or bigger that drives by
– 5 burpees for a padiddle
– 5 second speed pick up everytime a vehicle going same direction passes

Ring of Fires
– Squat ROF to 10
– Lap around PainTrain with hill sprint
– Merkin ROF to 10
– Lap around PainTrain with hill sprint
– Burpee ROF to 5
– Lap around PainTrain with hill sprint
– BB Sit-ups ROF to 10

MOLESKINE: Apparently nobody drives trucks at 5:30am in Bellevue. Need to remember to pay the random Padiddle car doing laps $5.

ANNOUNCEMENTS: Keep eye on slack for F2 events

COT: just replaced my living room floor. Came with some frustrations along the way but so worth it in the end. Reminder to PAX to push through minor setbacks and focus on the bigger wins ahead.