Tag: Timber

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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.

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Joy center

AO: the-knoll
Q: morning stār
PAX: Parka-Eh, Timber, Pebbles, morning stār, Bumble bee (2.0), Pele (2.0), Smoltz (2.0), Mona Lisa (2.0)
FNGs: 1 Mona Lisa (2.0)
COUNT: 8
CONDITIONS: chilly

WARMUP: SSH, arm circles, mosey.

THE THANG:
5 burpees and run up hill. Pair up at top of hill.

Each pair completes a hill run and then walk backwards together while practicing appreciation using GAMES:
– gratitude for something in the present
– anticipation for something in the future
– memory from past that brings you joy
– experience: somethong you can do to bring a smile to someone’s face
– singing (Timber Lee us in Lean on me)

COT:
– the joy center of our brain is the only part of our brain that can keep growing our whole life
– Cold plunge face off … props to all the PAX that embraced the suck. Parka-Eh reigns as this years champ!

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The freedom of forgiveness

AO: the-knoll
Q: morning stār
PAX: Timber, AAA, Sparrow, Half Lyfe, El Capitan, Étouffée, Papa Bear, Pebbles, morning stār, Pitmaster, Bumble bee (2.0), Shmoltz (2.0)
FNGs: None
COUNT: 12
CONDITIONS: chilly and windy

WARMUP: moved all the joints and some SSH

THE THANG: each packed picked up a coupon or two; this was their burden for the pilgrimage ahead.

We spent most of the time in the gloom walking in essential silence reflecting on parts of our lives that were painful.

We paused for body builder burpees, bird dogs and dead bugs with some step ups thrown in there.

YHC then invited each PAX to practice forgiveness through a simple yet practical process.

MOLESKINE: it was a pleasure sharing this sacred space with you all.

ANNOUNCEMENTS:
– leanpax is coming
– cold plunge battle happening at the-knoll on thursday; bring a down. Your clothes wont’ get wet unless it rains.

COT: YHC shared how forgiving myself for the consequences of my choices around toothcare in childhood has liberated me from regret, fear and anxiety.

May we all grow in the courageous skill of forgiveness,
-m*

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Keep it Simple

AO: the-knoll
Q: Wolfpack
PAX: Hair Band, El Capitan, Timber, Sooie, The Banker, FLO, Parka-Eh, Pitmaster, Pebbles, Papa Bear, Malibu, Half Lyfe, morning stār, Link, Bumblebee, Schmoltz, Goliath, Ace, Monkey, Dr.Kitty, Taz
FNGs: None
COUNT: 22
CONDITIONS: Little wet, but temp was right

WARMUP: Jog around the Knoll while the 2.0’s call out various movements to get those joints loose.

THE THANG:
Tabata: 30 seconds on 10 seconds rest. 4 exercises in a round. 4 rounds total:
– Merkins
– Mountain Climbers
– Squats
– High Knees

VCR
Split up into pairs. One PAX is the VHS and the other has the remote. If remote runs backwards, the VHS goes in slow motion. If remote runs forwards, the VHS goes fast. If the remote pauses, the VHS holds it’s current position in the exercise.

4 rounds of Squats
4 rounds of Merkins

5 minutes of Yoga then 10 minutes of Mary

MOLESKINE: Little bit of mumble chatter. Lots of 2.0’s today, which always makes it fun!

ANNOUNCEMENTS: morning stār on Q next week with so get ready for some cold cold ice plunges.

COT: In NoNoiseNovember I have reflected on some of the key writings I find important. I’ve found that these are broken out into three categories that really feed off of each other. So a reminder to PAX to make sure you have a FOUNDATION to build your ACTIONS off of so that you can push into the unknown and GROW. For me, I use the Tao Te Ching for my Foundation, The Four Agreements for Action and Emerson’s Self Reliance for Growth. Find what works for you and take the time to read and reflect

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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FREEDOM!

AO: the-knoll
Q: G-string
PAX: Pebbles, Timber, Waffle, AAA, Stubs, Sooie, morning stār, Ike(William Herbert), Bumblebee, The Judge, Rubix
FNGs: None
COUNT: 14
CONDITIONS: Warmer than Tuesday and wet

WARMUP:
13 of each for the colonies
– SSH
– Don Quixote
– Hill-billy
– BACs
– Merkins
– Indigenous people’s run to the stop sign and back

THE THANG:
– 56 Pull-ups for the 56 signatures on the Declaration of Independence
– 65 No Surrenders for the 65 countries who have won independence from Great Britain
– 76 Merkins for 1776 signing of the Declaration and the 76th birthday of the British Monarch, King Charles
– 87 Squats for 1787 ratification of the Constitution
Each of the PAX was encouraged to modify up or down according to their ability. There were Sandbags and Coupons available.

One of the cultural phenomenon lost as the British Empire spread was stone lifting in Ireland and Scotland. There were heavy stones of cultural significance that the people lifted as rights of passage, job interviews, funeral games, etc.
I brought a large stone from home that anyone who wanted to could attempt to lift. T-Claps to Timber and Waffle for lifting the stone, to Pebbles and morning stār for working together, Sooie for getting an ghaoth faoi (the wind under it), and to the 2.0s for their heart to try!!

MARY:
– American Hammers
– WW1s
– WW2s
– Panamas

MOLESKINE:
There were blocks and sandbags to allow PAX to modify up as well as options to modify down. Know yourself and what you need. Push yourself when you can, and pull-back when you need to.

ANNOUNCEMENTS:
– No Noise November
– Bingro

COT:
– Prayers were offered up.

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KISS (Keep it Simple Stupid)

AO: the-knoll
Q: G-string
PAX: Stubs, AAA, Pebbles, Timber, morning stār, El Capitan, Sooie, Ex-Pat, Siri, Papa Bear, Sparrow, Bumblebee, the Judge, Rubix
FNGs: None
COUNT: 16
CONDITIONS: Cool and damp

WARMUP:
– SSH
– Seal Claps
– Overhead Press
– Mission and Credo while stretching
– High Plank with 5 merkins for each of the 5 core principles

THE THANG:
– Brief run to the far stop sign with stops
– 10 Burpees
– Politician two houses
– 10 Iron Mikes
– Karaoke two houses
– Wounded Bear Crawl
MAIN THANG: Partner up for a DORA
– 100 Pullups
– 200 Bulgarian Split Squats
– 30 yard Bear-crawl
– One partner crawls while the other does reps. Alternate bear-crawl and crawl-bear

Count the number of sets each pair took to complete the work (35 total). 7 PAX over the HC count (thought it was 8 because I didn’t count the 2.0 HC).
Set out to finish with 8 sets of:
– 35 merkins
– Hill Sprint

T-Claps to Timber, Pebbles, and AAA for completing six sets.

MOLESKINE:
I tried for a long while to come up with a super involved workout that would have taken as much time to explain as it would to do. But then I remembered to just keep it simple. Do lots of just a few exercises, and it’ll work. Sometimes I get so bogged down in the details that I forget simplicity. How often things go better if we do them the straightforward way.
Also, we often say to “modify as necessary,” with the thought of modifying down, but what about modifying up? How often do we challenge ourselves and really try hard? Today I wore a weight vest to challenge myself a bit more, and it was brutal! I felt like it was my first workout all over again. Seek out challenges when they are available.

ANNOUNCEMENTS:
none

COT:
-Thankful for our veterans

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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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Back to Basics

AO: pain-train
Q: Cheeks
PAX: G-string, Timber
FNGs: None
COUNT: 3
CONDITIONS:
Cold and Gloomy

WARMUP:
Mosey to Tennis Courts with Sandbags
Motivators from 6
Leg stretches on you own
25x Single Leg Toe Touch

THE THANG:
2 sets of:

20x Hand Release Merkins
20x Squats with sandbags
Mode of transportation across Tennis court
(Bear Crawl, Duck Walk, Crawl Bear, Spiderman Pushups)
Hold wall sit or plank until PAX all in

Mary
15x Big Boys
15x Ankle Touches
15x Leg Clap V Ups
1 Minute Plank

Mosey back with sandbags

MOLESKINE:

Always try to be prepared. As men we are sometimes called on the spot and have to step up. Taking this Q, I wasn’t well prepared. Easiest thing was to do a simple back to basics workout. I believe we got decent work in. Thanks for joining!

ANNOUNCEMENTS:

Chiliteria coming this Sunday. Check the general channel for more information.
Tussle coming in November. Volunteers needed. Don’t forget to join a team and signup if you want.