Tag: Wolfpack

Posted on

Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

Posted on

A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

Posted on

11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.

Posted on

Wake up early and work hard

AO: the-knoll
Q: Malibu
PAX: Pebbles, El Capitan, Wolfpack, AAA, Malibu, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: but nippy at the start but closed with some cosmic ray goodness and warmth at the end.

WARMUP:
Mosey to Peppbles’ place. Move 2k lbs of lumber, mosey back to playground and stretch (dealer’s choice). Prep for Thang 1 and Thang 2.

THE THANG:
(1) 15’ amrap: 7x squats + 7x Mericans.
Extra sauce for jumping squats, burpees, and variations galore.

(2) 13’ amrap: 5x plank walk outs, 10x sit-ups, 10x American Twists (variations encouraged).

MOLESKINE:
I‘ve been recalling recently the fact that I will one day pass away from this life. This reality focuses me more on living well, loving more, and giving of myself for others instead of the self-centered temptations I so often and so easily choose.
I also believe that at the end of my life I will be judged on how much I loved, and recently a friend encouraged me to try to live out and up this notion: how proud can I make my Heavenly Father when he has to judge my choices? A somber thought for sure, but a hopeful one when I know I am surrounded and encouraged by other men such as The Knoll is made.

ANNOUNCEMENTS:
Merican March Challenge. 4/6 BBQ meetup at Warner Parks.

COT:
Prayers for Étouffée’s friend Josh, El Capitan‘s dad, for good meetings for both Sooie and Papa Bear, and health of all our families.

Posted on

Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

Posted on

“What’s next?” 🤔 Hmm…

AO: the-knoll
Q: morning stār
PAX: Wolfpack, Stubs, Pebbles, Malibu, AAA, Sparrow, Parka-Eh, morning stār, Bumble bee (Q, 2.0), Link (2.0), Ice Box (2.0)
FNGs: None
COUNT: 11
CONDITIONS: chilly and windy

WARMUP: ground movement to the road and back: crawl crawl, army crawl, crab walk, duck walk

THE THANG:
Part 1: Q and dealers choice exercises (WW2s, merkins, motivators, Lt dans, squats, dead bugs, flex capacitors, whatever you want)

Part 2: 3 games of infection

MOLESKINE:
– YHC is a proud of Bumble bee
– Appreciate the PAX kind mumble chatter helping Bumble bee along

ANNOUNCEMENTS:
– merkin madness challenge (check slack)
– please turn you head lights off if you pull up to the park and are waiting to get out; we typically get blinded as we walk in

COT:
– count-o-rama
– name-o-rama
– Prayers for travel and hope for the heavy galettes

Posted on

Providing a new perspective on provision

AO: the-knoll
Q: morning stār
PAX: El Capitan, Wolfpack, Stubs, Papa Bear, morning stār, Bumble bee (2.0)
FNGs: None
COUNT: 6
CONDITIONS: mild and windy

WARMUP: jog to tree line with ground movement; circle up for motivators, arm circles, low slow squats, etc.

Jog to flood memorial table/bench.

THE THANG:
Rotate through 3 exercises on the minute (OTM) for 30 minutes:
– power elevated merkins … to slow merkins mixed with dips
– cross crawl step ups
– SSH with focus on core

MOLESKINE:
– solid work every one; appreciate the mumble chatter

ANNOUNCEMENTS:
– Ash Wed ruck starting at 0500 at greenway entrance down the road from the-knoll (text morning stār if you want to join)
– Merkin challenge (check 1stf)

COT:
YHC shared a word study on provision he did years ago in which he came to the following conclusion:
“”I wonder if the more correct definition of provision would be ‘to consider in advance the path and foresee the coming needs, traps, and opportunities, and then to act accordingly so that one’s family is well prepared and equipped to endure and overcome, fulfilling fully all their God given purposes.’””
Stay curious my friends,
-m*

Posted on

Dealing it out

AO: the-knoll
Q: G-string
PAX: Pebbles, morning stār, El Capitan, Half Lyfe, Wolfpack, Stubs, Sooie, Papa Bear, Sparrow, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: Dark with a sliver of crescent moon. Brisk but warmer than than it has been.

WARMUP:
SSH and something else before I got there. Sorry guys!
– Slow Squats
– Mike Tysons
– Willie Mayes Hayes while we went over the mission and core principles

THE THANG:
Deck of cards work out. Reps match the card. Aces are 15
:hearts: – Decline Merkins
:spades: – Pulse Squats
:diamonds: – Pullups
:clubs: – Reverse Lunges
:black_joker: – 10 Burpees
Twos: Mosey to the backstop and sprint back
Threes: 15 reps of the exercise chosen by the person who drew the card.

MOLESKINE:
We discussed two questions.
1. What are some things you want your son (or daughter) to know before they leave home?
2. Who do you want them to be?
We then left with a challenge to think about how to communicate those things.

ANNOUNCEMENTS:
Biscuit run this weekend
March Merkin Madness starts on Saturday
Night Moves happening

COT:
Prayers were offered up.

Posted on

Hazzaah!

AO: the-knoll
Q: Pebbles
PAX: Stubs, Wolfpack, Half Lyfe, El Capitan, Malibu, Sparrow, morning stār, Pitmaster, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS:
Cool trending toward cold

WARMUP:
Mosey to retrieve coupons
Bacs
Bac Bacs
Don Quixotes
Slow Squats
Stretch OYO – Mission stated, 5-core principles

THE THANG:
Split into two teams. One team completes 100meter MOT while the other works. 2 rounds for each exercise.

Exercises with coupon:
Deadlift
Snatch
Overhead Press
Floor to Ceiling

MOTs:
Lunges
Bear Crawls

Mosey to return coupons
3 min of Plank Ups/Ring of Wolfpack
2 min Mary

MOLESKINE:
Super impressive to watch the evolution of PAX from FNG to seasoned PAX. Everyone was bear crawling like a champ today.

ANNOUNCEMENTS:
Lot’s of opportunities to socialize on slack

COT:
I was up most of the night worrying about things. Money, job, housework, etc. It’s been a long time since I’ve worried. I blame it on not being able to workout for a week. Working out is critical to overall wellbeing.

Prayers offered for families and those without shelter.

Posted on

Movie Night

AO: pain-train
Q: The Merchant
PAX: FLO, Half Lyfe, Lady Liberty, Sooie, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:
A little chilly but clear skies

WARMUP:
BACs, BAC BACs, Motivators (5)

THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks

30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest

If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.

MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.

ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.

COT: