Tag: Timber

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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Moseys and Musings

AO: the-knoll
Q: DintyMoore
PAX: AAA, morning stār, Siri, FLO, Wolfpack, El Capitan, Timber, Ex-Pat, Sparrow, Pebbles, Sooie, Bumblebee, Tonks, Fish Biscuit, Smoltz, Gabby Cat, Foxy, Bookworm (2.0)
FNGs: 1 Bookworm (2.0)
COUNT: 19
CONDITIONS: idyllic

WARMUP:
Arm circles – 10 rep
Back backs – 10 rep
Good Mornings – 5 rep
Motivators – 5 count
Willy Mays Hays – 5 count
Hip Swings – 5 count

THE THANG:
Thing 1 – HIIT x 2
Playground
30 sec work / 15 sec rest
High Knees – 30 sec
Drop Squats – 30 sec
Romanian Split Squat Left – 30 sec
Romanian Split Squat Right – 30 sec
Left Leg Negative Squat -30 sec
Right Leg Negative Squat – 30 sec
Iron Mikes – 30 sec
Squat Jumps – 30 sec

Thing 2 – Running bases
Backstop – 4 groups, 30 second reps
Super Mario’s, Bernie, Mosey, Skip between
Merkins – Home
Shoulder Taps – 1st
Carolina Dry Docks – 2nd
Plank Toe Touches – 3rd

2nd lap turned into tag game, picking up any members of group in front of you that you catch after 50 total reps

Mary to finish – 2.0 Dealers Choice

MOLESKINE:
It’s what you learn after you know it all, that counts. John wooden to Bill Walton upon graduating from UCLA. Walton passed away this week.

ANNOUNCEMENTS:
Convergence events for end of May U Pull Up Challenge – pain-train and greenmachine on Saturday.

2.0 friendly workouts Saturday afternoon in Franklin – Taco Ruck, next Tuesday at The Knoll, and next Saturday at Middle Tooth.

coworking next Wednesday.

COT:
Wrapped in prayer for various stages of life. G-string 2.0 due any moment, shooting at pain-train, fatherhood and husbandry encouragement.

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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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10 Stations

AO: the-knoll
Q: Timber
PAX: Sooie, The Banker, G-string, Malibu, Ex-Pat, AAA, El Capitan, Timber, Pebbles, Lunch Lady, Sparrow
FNGs: None
COUNT: 11
CONDITIONS: 67 degrees, mostly cloudy

WARMUP: SSH, BACs, back BACs, Seal Claps, Merkins, Imperial Walkers, Don Quixotes

THE THANG:
Station Work (2 rounds): 10 stations, rotate when runner returns
Stations – pullups, merkins, side lunges, calf raises, derkins, BW squats, planks, dips, farmer carry (with coupons), ~300m run
Team Mosey: ran 1 mile together

MOLESKINE: Ex-Pat sat in valiantly as AOQ, I don’t think G-string took a break from pullups the entire time he was at that station, we thought we heard the howl of Wolfpack but it turns out it was his snoring, the music playlist was hit and miss with some of the PAX

ANNOUNCEMENTS:
-VQ ALERT: The Merchant VQ this Tuesday
-check details at coworking for those work from home folks

COT: morning stār read from/talked about a children’s book a few weeks ago. This got me thinking about my favorite kids books and perhaps my favorite is The Giving Tree. It is such a simple book, but with a profound message: give until you don’t think you can give anymore, and then give a little more. May we continue to strive to be SERVANT leaders for our families.

Enjoy the rest of your week!
-Timber

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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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Toilet Tag!

AO: the-knoll
Q: Wolfpack
PAX: morning stār, Sooie, Timber, The Banker, El Capitan, Lunch Lady, G-string, Link, Fish Biscuit, Tonks, Bumblebee
FNGs: None
COUNT: 12
CONDITIONS: No Lightning

WARMUP: Mosey around the Knoll mimicking silly movements from the 2.0.

Link gave us cadence for SSH, BAC, BAC BAC, IW, WMH

THE THANG:
Tabata 25 seconds work/15 seconds rest

Pull ups x2
Mountain Climbers x2
Merkins x2
Jump Squats x2
Dips x2
Step Ups x2

2 Rounds of Toilet Tag
Links take on Freeze Tag. Two PAX are it. If you get tagged you hold a low squat and put your arm up to “get flushed” to unfreeze.

Repeat Tabata Above

Two more rounds of Toilet Tag

Tabata Core
LBC X2
WWII x2
WWI x2
Revolutionary Rotations x2
Leg Raises x2

One final round of Toilet Tag!

MOLESKINE: “If you find yourself alone, you’ve gone to far.” Bit of organic COT that came from the workout… thanks to Lunch Lady for sharing some good vibes and thoughts on this statement.

ANNOUNCEMENTS: May You Pull Up challenge ongoing. Invitation to meet June 1st 6am at Pain Train to test your improvement. 2.0s welcome and we’ll have some coffee and doughnut holes.

Bellevue Community Festival this Saturday. Check out Sooies post.

COT: Reminder that you’ve earned the things you’ve got. Enjoy them. Cherish them. Share them. And then a reminder to put in the hard work. Cheers to yall brothers!

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Safety First!

AO: the-knoll
Q: Wolfpack
PAX: morning stār, Sooie, g-string, Timber, El Capitan, Sparrow, Fish Biscuit, Tonks, Bumblebee, Timber 2.0
FNGs: None
COUNT: 11
CONDITIONS: Nice at start

WARMUP: SSH, BACs, BAC BACs, WMH

THE THANG: LIGHTNING!

MOLESKINE: We had a doughnut for the winner of Bear tag.

ANNOUNCEMENTS: didn’t get there

COT: Lightning rolled in during warmups. We made the smart choice and called it off instead of pushing through and risking the safety of the PAX and most importantly the 2.0s that were present. Makes me think a lot about modeling the right behavior for our kids and setting good examples. None of us wanted to leave today, but we showed the 2.0s present what responsible decision making looks like and that’s just as important as a few merkins in the rain in the gloom. Tclaps to you guys!

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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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