Tag: Wolfpack

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…Held [indoors], rain or shine

AO: pain-train
Q: Siri
PAX: Pebbles, Stubs, Pitmaster, Cheeks, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:

Dark and damp. Perfect for coffeeteria.

WARMUP:

Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.

THE THANG:

Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.

Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards

Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like

Go until everyone has completed 3 rounds with the big coupon.

MOLESKINE:

Rain is not an excuse to miss the pain train.

ANNOUNCEMENTS:

– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…

COT:

Personal details shared, prayer lifted up, Go Team.

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Lots of Bear Crawling

AO: the-knoll
Q: Pebbles
PAX: Dr. Stogie, morning stār, Stubs, Wolfpack, El Capitan, Malibu
FNGs: None
COUNT: 7
CONDITIONS: Cool Pleasant

WARMUP: Mosey to collect coupons
BACs
BBACs
Slow merkins
Slow squats

THE THANG:
4 stations
Pull ups
Squats
WWIIs
Kettle bell swings

2:30 of work, 30 sec rest, move to next station
PAX operated in pairs. One bear crawled around playground while other worked.

10 stations completed, 30 min of hard work.

MOLESKINE:
It was awesome to watch everyone push themselves to their own ability. Bear crawls are tough. There was very little rest between sets.
Tclaps to Malibu for starting with a weighted vest
Welcome back Kotter to Dr. Stogie 🔥

ANNOUNCEMENTS:
Leanpax starts in 2 weeks. Check any channel on slack.

Bring a gift on Thursday for a fun swap.

COT: Prayers for charity/peace with family and for loved ones nearing the end of this life.

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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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The basics

AO: middle-tooth
Q: Focker
PAX: Toothless, sooner, Oatmeal, Hanes, DrRupp, Betty Ford, Young and Restless, Pole Dancer, Wolfpack
FNGs: None
COUNT: 10
CONDITIONS: wet, but only from below

WARMUP: Toothlesswas kind enough to lead warmups while I slept through my alarms

THE THANG:
15 decline merkins, lunges to 10 swing rows
20 decline merkins, lunges to 11 swing rows
25 decline merkins, lunges to 12 swing rows
Failure incline merkins, lunges to 13 swing rows
20 decline merkins, lunges to 14 swing rows
15 decline merkins, lunges to 15 swing rows

11s in the parking lots
Sit throughs and prisoner squats

Finished with sprints and high skips

MOLESKINE: great work by all, this one challenged me for sure as was my first time leading since the new addition.

ANNOUNCEMENTS: come on out Sunday 12/15 for LOTR movie!

COT: prayers for those with illness and death in their family, praises for healing,

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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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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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Link takes us to the Links

AO: the-knoll
Q: Wolfpack
PAX: Stubs, Waffle, Pitmaster, Wolfpack, Link, THe Judge
FNGs: None
COUNT: 6
CONDITIONS: Brrrrrr

WARMUP: Run to stop sign, 5 motivators, run back to playground, 5 motivators, Leg raises, WMH

THE THANG:
GOLF!
PAX split into two teams. One PAX from each team stepped up and hit their ball towards a light 15 yards away. Closest to the light wins, losing team runs to the light and back to retrieve the balls. Both teams do either:
– 10 Merkins
– 20 Squats
– 50 SSH
Link let us know which one each round. We played golf for roughly 25 minutes so lots of Merkins were merked, squats were squatted and hops were straddled from the side.

HOT POTATO
PAX circled up and passed the light around in a circle. Music was playing and if it stopped on you… TWO BURPEES! PAX held a low squat while passing. Did this for roughly 6 minutes

MARY
Yes.

MOLESKINE: We’ve got some solid golfers on our hands. And Stubs definitely had it out for The Judge in Hot Potato :slightly_smiling_face:

ANNOUNCEMENTS: NoNoiseNovember

COT: Link reminded us of the message on Tuesday to make sure you are taking the time to quiet down and find your foundation, action and growth in your day. What are you reading and reflecting on in these ways?

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Tussle-Lite

AO: atlantis
Q: Pole Dancer
PAX: Wolfpack, Hair Band, Schnauzer, Puzzlah, Toothless
FNGs: None
COUNT: 6
CONDITIONS: warm and damp

WARMUP: side straddle hops, little baby arm circles, willie mays, good mornings, light mosey to get us going

THE THANG: TUSSLIN’

A recreation of each stop of the Tussle- doing half the reps.
– Bear Crawl
– 25x clean & press w/ coupon
– John Cusack coupon carry to the swings
– Plank alternate shoulder taps & knee tucks
– Mosey around the tank
– 25x Underdogs
– Mosey around the tank
– 25x side-step merkins, 1/2 per side
– Farmer carry coupon to startx
– 25x iron mike
– Mosey to the ledge
– 25x box jumps
– Mosey to startx
– 25x burpees

MOLESKINE:

Downgrading our goal from “Winning” to “Finishing”

ANNOUNCEMENTS:

Tussle this Saturday- still looking for 2x participants on Team Hair Band

No Noise November ongoing

COT: Prayers for a safe move for Schnauzer, victims of the hurricanes still working to build back, lifting each other up as one nation.

Also Schnauzer, Atlantis will miss you! You’ve been an excellent member of the PAX ever since we flagged you down on a run and dragged you back into the F3 world; come on back and visit us whenever you’re in town!

PLAYLIST: https://open.spotify.com/playlist/6vBVxJJiKbeywlL5Rn62cX?si=934e702531b445aa

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Sandbag Special

AO: the-knoll
Q: Timber
PAX: AAA, G-string, Lady Liberty, Pebbles, Stubs, The Banker, Timber, Wolfpack, Link (2.0), Sandlot (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 35 degrees, lots of moonlight

WARMUP: 4 minute mosey, BACs, back BACs, Seal Claps, Shoulder Press

THE THANG: as many rounds as possible
-Thang 1 (12 minutes): 7 pull-ups, 7 hang clean to squat and press (w/ 60lb sandbag), 15 merkins, 100 yard run
-Thang 2 (10 minutes): 15 squats, 15 curls (w/ 60lb sandbag), 15 WWIIs, 100 yard run
-Thang 3 (2 minutes): sprint 100 yards (w/ 60lb sandbag), rotate with partner

MOLESKINE: finished with 2 minutes of stretching, Pebbles with a great post workout brew, happy birthday to Stubs twins (9 yrs old on Saturday), thanks to Pebbles G-string The Banker for bringing sandbags, Wolfpack caught everyone up on his crazy week stuck in the hurricane, good push by all this morning

ANNOUNCEMENTS: Chiliteria this Sunday!

COT: I have a lot of gratitude for the encouragement from my F3 brothers, and for working hard which motivates me to push harder. Special thanks to Pebbles who joined up on a tussle team with me and G-string, and expressed gratitude for his willingness to take over as AOQ on Thursdays at the-knoll!

Thanks for the push in the gloom!
-Timber

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4 Minutes Ain’t Nothin’

AO: the-knoll
Q: Timber
PAX: El Capitan, Ex-Pat, Sooie, G-string, Sparrow, Pebbles, Papa Bear, Wolfpack, Stubs, Timber, Smoltz (2.0), Rubiks (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Chilly (43 degrees), damp, dark

WARMUP: SSH, Slow Merkins, Slow Squats, Don Quixotes, High Knees (talked about F3 mission, 5 core principles, credo between exercises)

THE THANG: AMRAP; 6 exercises, 4 minutes each, 1 minute rest in between
Exercises:
1. Burpees,
2. LT Dans (10, 15 yard murder bunny w/coupon, 9, murder bunny, etc.)
3. Perfect Merkins
4. Squats (level up option w/coupon)
5. Floor to Ceiling (coupon)
6. WWIIs
*option to jog 50 yrds and back for a break at any point during the 4 minutes

MOLESKINE: Hoping for dry grass, we got wet grass. No worries, the men of the knoll executed instructions with minimal mumble chatter. Everyone layered up nicely, and quickly began to shed layers. El Capitan provided some warm coffee afterwards to warm up the bones. Good push by all.

ANNOUNCEMENTS: Chiliteria this Sunday @ Shelby Park from 12:30p-2:30p. Sign up docs.google.com/spreadsheets/d/17_9407aYu87ZAMPuzUaCmJ3WaD7bwOyDyOxLUXz_BP8/edit?gid=0#gid=0!

COT: My youngest’s 4th birthday is today (where is time going??) which has caused me to reflect on slowing down time and reflecting on each day I have. God has gifted us so much, including each day. Whenever I’ve given a gift to someone, I’ve wanted them to cherish it and use it. May we do the same with God’s gifts – show gratitude for our lives, pour into those around us, and not take our gifts and challenges for granted.

Thanks for putting in the work with me this morning, men!
-Timber