Tag: Tonks

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Bring Your Own Kid Workout at The Knoll

AO: the-knoll
Q: Wolfpack , morning star, Sooie
PAX: Ex-Pat, El Capitan, AAA, Three Stooges, Merchant, DB, Pebbles, Firefox, 2.0’s:  Big Red, Link, Bumblebee, Tonks, FishBiscuit, AwesomeAxolotl, Birdman (2.0), Wildflower (2.0)
FNGs: 2 Birdman (2.0), Wildflower (2.0)
COUNT: 19
CONDITIONS: Warm with a sprinkle

WARMUP: stretching and motivators led by Bumblebee and Morningstar

THE THANG:
Thang1: 11’s
Burpees on one side, Big boy sit-ups on the other
Bunny hops one direction, Bear crawl the other

Thang 2: Old school movie time
Split up in pairs (Dads and 2.0)
One pax is the VCR
One pax is the Remote
Start opposite of one another. The VCR is doing the exercise while the Remote controls the speed. If the remote is running forward, VCR goes fast. If remote is running backwards, VCR goes slow. If remote pauses, the VCR holds the current position. Switch places for 60 seconds on/60 seconds rest.

Movies watched:
– Merkins
– Squats
– Big boy sit-ups

Thang 3: Infection!
2.0s were the infected and ran around tagging PAX to infect them. Three rounds with alternating movement types each round.
R1: Pax has to run backwards
R2: Pax has to run sideways
R3: Pax has to skip

Thang 3: Bear Tag Royal
All pax in Bear crawl. If you get your hand slapped your out and have to stand on the side and do your exercise of choice until the end (didn’t see any burpees?)

I believe FishBiscuit and AwesomeAxolotl were our champions!

MOLESKINE: Criss-cross-applesauce!

Thank you Morningstar for sharing a delightful message. A reminder to all 2.0s to encourage and share delight in every action. And a reminder to us dads to seek out and nourish that delight in our 2.0s.

ANNOUNCEMENTS:

COT: 1-2-3 Delight!

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If you can do 1, you can do 10…

AO: the-knoll
Q: Wolfpack
PAX: Sooie, morning star, Wolfpack, Pebbles, El Capitan, AAA, G-string (Eli Kresta), Timber, Link, Bumblebee, Big Red, Tonks, Fishbiscuit
FNGs: 1 Fishbiscuit
COUNT: 13
CONDITIONS: Could it get any nicer!?

WARMUP:
Mosey to stop sign
BACs
BAC BACs
Imperial Walkers
Don Quixote’s
Willie May Hayes

THE THANG:
Partnered up… leave no man behind, but leave no man where you found him!

All exercises were performed in alternating reps with the partner. You do 1, partner does 1.  You do 2, partner does 2.  You do 3, partner does 3. All the way up to 10. That’s 55 reps per exercise. Holding a plank for the 6 until everyone gets to each location.

Overhead Claps
Run to Backstop
Iron Mikes
Run to River Table
Dips
Run to Backstop

Pause to play a quick game of freeze tag. If tagged must stand with legs wide to allow PAX to bear crawl beneath you to unfreeze. Switch up partners and back at it…

Carolina Dry Docks
Run to big tree
Jump Squats  
Run to other big tree
Merkins
Run to Backstop

Played a game of Bear Tag. All PAX in Bear crawl position. Everyone tries to slap the hand of another while not getting slapped yourself. If you get slapped, you must step out and do 5 burpees.

Mosey to the playground

MARY:
Mary go round for the final 5 minutes
– Scissor kicks
– High plank to low plank Merkins
– Write the ABCs with your legs outstretched
– Bicycles

ANNOUNCEMENTS:
Hobble Gobble run on Thanksgiving morning
Cold Plunge at Morningstars after Knoll Thanksgiving workout (Congratulations Banker on the Q!)
January convergence… details coming soon!

COT:
Read an excerpt from the book Into The Clouds. There’s a term called “crumping” in mountaineering that is used when the desire to climb is all but lost. We may not be climbing K2, but we all have our own daily mountains to summit. When the hard times come up remember… if I can do 1, I can do 2. If I can do 2, I can do 3 and keep pushing forward my brothers!  

Sending good vibes to everyone who is sick or injured on a quick recovery.

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AMRAP of AMRAPS

AO: the-knoll
Q: Malibu
PAX: Wolfpack, Sooie, Pebbles, El Capitan, Timber, G-string (Eli Kresta), AAA, morning star, Big Red, Bumblebee, Tonks
FNGs: 1 Tonks
COUNT: 11
CONDITIONS: Glorious 68 autumn morning, overcast.

WARMUP:
Mosey to the stop sign
20 Side straddle hops
20 Baby arm circles
20 Backwards baby arm circles
10 slow squats
10 slow Mericans
Individual stretching and F3 mission, credo, and 5 principles.

THE THANG:
AMRAP in 90s followed by 60s of rest, with two rounds per exercise:
Mericans
Iron Mikes
Flutter kicks
Dips on the stone table

Single round of politicians and bear crawls down+up to hill.

Mr. Spectaculars from the Stone Table back to the playground.

MARY:
20 Sit-ups
20 leg lifts

ANNOUNCEMENTS:
No noise November.
@Sooie is Q’ing on Monday at Ellingson Park.

Prayer requests: for strength amidst the work of fatherhood, especially at the close of a demanding day. For the best possible outcome of a difficult work day ahead amidst injustice. For perseverance as we gird for the cold winter workouts ahead.

COT:
I want to express my gratitude for this opportunity to work with the men in the Knoll these past few months, and VQ today.

Tomorrow we celebrate the Marine Corps birthday, one of my favorite traditions as a Marine. This tradition of coming together includes a birthday ceremony, cutting of the cake, and celebration of our storied past that is very near to me. Today it is a reminder to me to recall where we have come from and adversities overcome so as to prepare ourselves to fulfill the work before us. IWhat Marines celebrate today is an image of that remembrance, and how that call to excellence calls me to become a better man, every day.

And life is always a little brighter with some birthday cake! 😉  🇺🇸  🦅🌎⚓️ 🎂