Tag: Timber

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Krazy Kickball & Our New AOQ!

AO: the-knoll
Q: El Capitan , Half Lyfe
PAX: Half Lyfe, morning stār, Derby, Sooie, Timber, El Capitan, Tebow, The Banker, @Golddigger, @Ninja (2.0), @AllStar (2.0), @Bumblebee (2.0), @Smoltz (2.0), @Biscuit (2.0), @JohnnyAppleseed (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Low 70s & not raining!

WARMUP:

The El Cap Special w/ a dash of BACs + BacBACs (15x each), Willie Mays Hays, and a mosey to the treeline.

THE THANG:

Krazy Kickball!

Three thrilling innings of sweaty kickball shenanigans.

Rules for offense:
– base running is a MOT depending on inning & base (bear crawls, Imperial Walkers, lunges, politicians, somersaults cartwheels, etc.)
– PAX on bench perform exercise while waiting to kick (dips, step-ups, etc.)

Rules for defense:
– PAX in the field must perform an exercise while waiting (SSHs, squats, etc.)
– kicked ball cannot be fielded until defending PAX perform a set of exercises (7x WW2s, 5x Iron Mikes, etc.)

Team 2 had a walk-off single to win 5-4!

MOLESKINE:

It has been my joy to serve the-knoll as AOQ for the past year. I am thrilled to now pass the flag to a HIM who has shown strong leadership, creativity, and a quiet devotion to the Bellevue community.

Mazel tov & congratulations, Half Lyfe! We are so grateful for you & your willingness to lead our rowdy crew. :muscle:

ANNOUNCEMENTS:

4th of July convergence at handsomizer Friday!

COT:

– Countorama
– Nameorama,
– Named our fearless FNG @JohnnyAppleseed
– Closed in a prayer of blessing & thanksgiving for this new era at the-knoll
– enjoyed olive oil shots, cupcakes, chocolate milk, and coffee

:el-capitan:

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The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

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ISO Crazy

AO: the-knoll
Q: Sooie
PAX: Sooie, Half Lyfe, morning stār, Pebbles, El Capitan, Derby, Tebow, The Banker, Timber, Papa Bear, Bumblebee (2.0), Tonks (2.0), Fish Biscuit (2.0), Smoltz (2.0), Mushi (2.0), Gabby Cat (2.0), Foxy (2.0), Shakira
FNGs: 1 Shakira
COUNT: 18
CONDITIONS: 74 degrees sounds pleasant right? Wrong! Gills were required to breathe the 2:1 water/ air mixture.

WARMUP:
Head to toe mobility
BAC
BBAC
Low slow squats
Slow merkins
SSH (23 :goat:)

THE THANG:
Timber brings 0530 with him as he comes running onto the playground. I abdicate responsibility for any injuries one might endure over the coming 45 minutes by stating the non-professional capacity in which I will be leading, thusly shielding myself from a potential torrent of litigation.
We warm up.
Spoiler alert: it’s quite hot already. Nonetheless, we awaken our muscles from head to toe with Yes/No/Maybes, Baby Arm Circles, Back BACS, Low slow squats, low slow merkins, and SSH.

Now onto the thang: “ISO Crazy”
We partner up and establish four stations of isometric exercises. Between the stations the PAX perform:
– 10 planche merkins,
– 10 groiners,
– 10 jump squats.
The isometric exercises:
1. dead hangs,
2. fingertip plank,
3. tree/pole/wall sit,
4. hollow hold
are held until failure of one of the partners. The pairs are numbered off 1-4 and begin their respective isometric according to their number. 25 minutes of growling, grunting, grueling agony ensue. My plan, on paper, seemed to be but a gentle tempering of the mortal frame. The reality though was a gauntlet of pain.
The clock strikes 0600 and we’ve had enough. Time for games! Capture the flag! The 2.0’s demand that they take on the adults and we capitulate to this request. However, the first round the adults can only move by hopping on one foot. The 2.0’s score. Second round the adults must move by hopping on both feet. Half Lyfe leaps a flying tackle toward a 2.0 but misses his target and the 2.0’s score yet again. Chafed and chastened, the adults cast off all encumbrances and unleash their full footed fury. A wall of men prevent the 2.0’s from reaching the flag. Midfield, I reach the flag. Wheeling around with it firmly in my clutches, I let loose all reserves of energy and sprint toward our goal line! The adults score and 0614 strikes indicating the end of regulation gameplay. 2.0’s are victorious 2 to 1.

MOLESKINE:
I reflected on Ecclesiastes 4:9-10 and the importance of sharing our burdens. Coffee and fellowship is thoroughly enjoyed

ANNOUNCEMENTS:
The Knoll closed this Thursday (6/26) to participate in the convergence at greenmachine.
Special beatdown on July 1st at the knoll. You wont want to miss it!
4th of July convergence at handsomizer…on July 4th
Check slack for all other announcements.

COT:
Prayers offered. Coffee and chocolate milk enjoyed. Thanks El Capitan !

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Last one. Until the next one

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Half Lyfe, Siri, Wolfpack, Derby, Pebbles, @Motorola, @blinker
FNGs: 2 @Motorola, @blinker
COUNT: 10
CONDITIONS: warm and muggy
2-
WARMUP:
– SSH
– slow squats
– Slow merkins
– GOAT stretch
– Mosey to the stage for coupons

THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)

Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)

MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.

ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.

COT:
Prayers were offered up for the HIM and their families.

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You can take the Boy from Love Circle Hill, but you can’t take the Love Circle Hill Out of the Boy

AO: the-knoll
Q: SalPal
PAX: Étouffée, Pebbles, El Capitan, morning stār, Half Lyfe, Timber, Gold Digger(sp?), Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: Moist

WARMUP: Quick mosey to the nearby hill

THE THANG: Two interval sets:
30 seconds, 5 burpees, bernie up hill, 5 Lt Dans, Mosey down hill
1:45, then altogether 10 burpees, bernie up, squat jumps, mosey, plank hold to time.

7s:
– Big Boy Situps + WW Merkins
– Iron Mikes + Jump Squats
– Mountain Climbers + Donkey Kicks

Plank Circuit to Close

MOLESKINE:
“I’m sweating a little bit.” – Pebbles
Also Bumblebee did a front flip.

ANNOUNCEMENTS:
– See Nantan announcement on Slack re: convergences.

COT:
– Prayers for Healing for Jay (Matt’s colleague) and Josh (friend of the Knoll).

Come on out Thursday for some fun and games!

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Buddy EMOM

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, morning stār, Sparrow, Timber, El Capitan, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: low 60s & dry :pinched_fingers:

WARMUP:

– Downdog – Cobra – Sprinters Stretch w/ slow-mo merkins
– Back stretches
– Baby arm circles / BacBacs 10x in cadence
– Cherry Pickers 10x in cadence
– Motivators to 5

THE THANG:

Buddy EMOM

Partner up & choose a station. You & your partner will be performing 10 rounds (5 rounds per person) of each exercise, beginning every minute 45 seconds

Rest / soviet shakes with any extra time you have left.

After 10 rounds are complete, you will mosey with your buddy to the stop sign & back.

Rotate to next station & begin new set when all PAX are ready.

Stations are:

Arms
Superman merkins x10
Hangs until partner finishes

Legs
Monkey Humpers x20
Spiccolis until partner finishes

Core
V-Ups x15
Plank until partner finishes

Took a final mosey down Goodpasture & returned by 6:15

MOLESKINE:

In the season of Father’s Day, I encouraged the PAX to seek to draw near to their kids & not let the mistakes of their own dads control them. We have a choice to draw near or keep away. Draw near & reach out to other men for encouragement & fellowship.

Closed out with the Lord’s Prayer.

ANNOUNCEMENTS:

Check 2ndf on Slack for details on Nerf Night w/ Wolfpack & co. Looks like another game night with Firefox is coming up too!

Keep an eye on the Slack for special announcements coming soon as well.

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure leading y’all this morning!

:el-capitan:

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Races

AO: the-knoll
Q: Pebbles
PAX: morning stār, Timber, AAA, Étouffée, BumbleBee, Smoltz, Gold Digger
FNGs: None
COUNT: 8
CONDITIONS: Warm and Humid

WARMUP:
Side straddle hops
Inch worms
Don Quixote’s
Mosey around the neighborhood with pushups and squats mixed in

THE THANG:
Relay races! Form into two teams and race to the cone and back. Those not moving held plank or squat. MOT:
Bear crawl
Crab walk
Duck walk
Burpee broad jump
Bear crawl
Run

Played a game of Irish Ball which is Ultimate Frisbee rules played with a ball instead.

MOLESKINE: Thank you Gold digger for sharing

ANNOUNCEMENTS:

COT: prayed us out

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Mosquito!

AO: the-knoll
Q: Pebbles
PAX: Malibu, Half Lyfe, AAA, Derby, Timber, Étouffée, El Capitan, morning stār, Sparrow, Stubs, Tebow, Smoltz, Bookworm, Gabby Cat, Foxy, Bumblebee, Creek Runner
FNGs: None
COUNT: 18
CONDITIONS: Muggy, long grass, mosquitos

WARMUP:
Bacs
Bac Bacs
Inch Worms
Slow Squats
Mosey around backstop

THE THANG:
Partner DORA – partner runs around back stop while the other performs exercise
1. Hand release Merkins x 200
2. Iron Mike’s x 200
3. Dips x 200
4. Squats x 200

11s on the hill – Carolina Dry Docks and Lunges

Mary – flutter kicks

MOLESKINE:
I was out for two weeks in Orlando. It was hotter than the surface of the sun, carrying backpacks and kids all day. It was a great ruck workout.

ANNOUNCEMENTS:
The STRUGGLE is this weekend. Sign up on Slack to participate.

COT: Prayed us out

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Derby’s First Race

AO: the-knoll
Q: Derby
PAX: El Capitan, AAA, G-string, Timber, Malibu, morning stār, Sooie, Stubs, Ex-Pat, Papa Bear, Étouffée, FLO, Tebow, @rubix @golddigger @bumbleebee, @Gecko
FNGs: 1 @Gecko
COUNT: 18
CONDITIONS: Perfect

WARMUP: Baby Arm Circles, Big Arm Circles, Back Backs, Moroccan Night Clubs, Shoulder Press, Willie Mays Hayes, SSH

Mosey down the street to loosen up

THE THANG: Pair up DORA – One Runner/One Worker

Set 1 (Accumulating w/ Partner):
200 Merkins
200 Lunges (1 is 1)
200 WWII’s
*Early finishers go back to Merkin’s

Mosey down the street to “catch our breath”

Set 2 (Holds awaiting partner):
2x Low Plank
2x Butterfly Kicks
2x Squat

Ended w/ 5 minute Mary: Berpees, Heel Taps, J-Lo’s, Leg Lifts, V-ups, etc.

MOLESKINE: Reminder not to get caught up in life and lose focus on family. There are plenty of distractions out there that attempt to drive that wedge and sometimes it takes us stepping back to reprioritize what matters most.

ANNOUNCEMENTS: Farm campout the last weekend of May. Reach out to morning stār for further details.

COT: Closed out w/ short prayer for families adjustment to Summer.

Thank you for the opportunity to lead the workout this morning!

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Partner Up

AO: the-knoll
Q: Timber
PAX: morning stār, Malibu, Timber, AAA, Pitmaster, G-string, Étouffée, Stubs, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 70 degrees, partly clouded, just right for a sweat

WARMUP: Mosey (covered F3 mission, 5 core principles, Credo here), SSH, Slow Merkins, Slow Squats, BACs/back BACs/shoulder raises, Don Quixotes, good mornings

THE THANG: Partner up
1.Stations X 3: 40 sec on, 20 off
a. Pull-ups / plank
b. Stepups / Merkins
c. Bulgarian split squats / dips
d. Knee raises / mountain climbers

2. DORA (Hero style): walk hands out to plank and execute merkin, walk hands back. 50 reps. One partner does exercise, other runs ~100 yards

3. Vacuum Cleaner (3, 2, 1 rep sets): wheelbarrow position, walk 3 steps, do 3 merkins, walk 3 steps back; do set of 2, set of 1

MOLESKINE: G-string went beast mode and ended the DORA early for everyone, thanks to Étouffée for bringing some great coffee

ANNOUNCEMENTS: farm camp out with family the last weekend of May – see morning stār for more details!

COT: every drop of sweat is a deposit in something bigger than fitness – it’s a deposit into our discipline, integrity, and commitment into becoming better men. This time together isn’t just about reps and sets. It’s about accountability, resilience, and choosing discipline over ease.

Prayer intentions were given, and prayed for. Thanks for joining me this morning, men!
-Timber