Tag: Wolfpack

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4 corners and tumbling dice

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Half Lyfe, El Capitan, Sooie, Stubs
FNGs: None
COUNT: 5
CONDITIONS: Raining cats and dogs

WARMUP:
SSH x 20
BACS x10
BACBAC x 10
Moroccan Night Clubs x 10
Stated mission
Slow squats x 5 – 1 for each principle
Willie Mays Hays OYO

THE THANG:
Thang 1
Mosey to all 4 corners of the park
At each corner
25x mercans
25x shoulder taps (2 is 1)
25x squats

Thang 2
Roll of the dice
2 large dice – six sided die determine the exercise – 20 sided die determines reps
1 = incline mercs
2= ww2s
3 = dips
4 = step ups or iron mikes
5 = jump squats
6 = swimmers

Doubles = Burpees

Did about five rounds of this

Mary
Each Pax picked 1 exercise
Imperial walkers x10
Pull-ups x5
Shoulder presses x 15
Mountain climbers x15
Motivators x 5

Ended with ring of pull-ups – 2 rounds

MOLESKINE:

Briefly touched on the Importance of relationships and the 2nd F especially when the conditions are this poor outside

ANNOUNCEMENTS:
Game Night 2/28
Biscuit Run 3/1
Petition to stop road thru Percy Warner park. All can be found in slack.

COT: prayers were offered up and coffee was had before we headed to dryer ground

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Go to church or the devil will getchya!

AO: pain-train
Q: Wolfpack
PAX: Stubs, Siri, G-string, Pitmaster, Wolfpack, FLO, Waffle, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Shorts are back on the menu!

WARMUP: The usual suspects.

THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest

Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest

Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest

Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest

Run back to red caboose

MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.

ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28

COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀

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The Final Stretch of Leanpax

AO: titan
Q: Firefox
PAX: preacherman, Crawlspace, Right Said, Tim the Toolman, Spinal Tap, Papa Bear, CubCadet, Young and Restless, Sherlock, Pep, Good Morning America, Wolfpack, Swap, Zinfandel, Toucan
FNGs: None
COUNT: 16
CONDITIONS: Hungry

WARMUP: Barely a mosey to the Parthenon entrance and 20SSHs

THE THANG:
To push us toward the finish line of leanpax, YHC prepared a playlist of songs about all the foods I miss (although, most of them I do not currently crave).

Thang 1:
PAX partnered up. One PAX stayed at the benches and did an exercise while the other ran the loop (which reminded me of a donut…), then swap. 2 rounds for each exercise
– Dips
– Bench flutters (on your six facing the bench, hover one foot above the bench, one foot below, then alternate)
– Bulgarian split squats

Thang 2:
Mosey over to the walkway closer to the playground. Staying in pairs, 1 PAX did a travel exercise, the other did a stationary exercise, run back and then swap. 2 times through per pairing of exercises.
– Murder bunnies & Imperial Hoppers (aerobic imperial walkers with a hop as your knee comes up to your elbow).
– Bear crawl & shoulder tap plank jacks
– Broad jump burpees & WW1s
– Crawl bear & Buzzsaw planks

Mosey back to Startex, 10 WW1s and a Hollow Body Hold till time.

MOLESKINE: Awesome support from the PAX picking up the 6. Those murder bunnies were brutal. Leanpax is hard, but worth it. Kudos to all the PAX participating.

ANNOUNCEMENTS:
– Game night!

COT:
– Vector and his family
– Gratitude for Papa Bear’s family gathering for 3.0’s baptism

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Quiet Thinking While Working Out

AO: the-knoll
Q: Ex-Pat
PAX: Ex-Pat, Malibu, Half Lyfe, Sooie, El Capitan, Wolfpack, Stubs, Papa Bear, Pebbles, FLO, Samwise (2.0), Iowa (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Misty – did I sweat or is that rain? Not so sure.

WARMUP:
– Little baby arm circles
– Back backs
– Don quixotes
– Lazy imperial walkers
– 3 min Mozy
THE THANG:

Quote: Alchemist- When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.
? What is one thing you want to make better?

1 – 5 minutes of work, 5 minutes of running
– Merkins – 10
– Squats – 10
– WWII – 20
– Run

Quote: Thomas Merton – You do not need to know precisely what is happening, or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.
? What is the challenge in your present and what is one tool you need to move into it?

2
– Dips – 20
– Calf raises – 20
– Mountain climbers – 20
– 5 min run

Quote: MLKjr – But the end is reconciliation; the end is redemption; the end is the creation of the beloved community. It is this type of spirit and this type of love that can transform opposers into friends
? Who do you need to be reconciled with – a person, a group? What is a step that you can move into relationship and community

3
– Shoulder taps – 30
– Step ups – 30
– Crunches – 30
– 5 min run

MOLESKINE:
We need accountability- tell your answers to at least one person you trust this week. Thinking about the quiet and sitting in the questions. Leave room for contemplation and see what happens.

ANNOUNCEMENTS:
March 1 – Loveless Run, Game Night Soon (I forgot the date and time and place).

COT:

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2 minutes is short for a song but long for an exercise

AO: pain-train
Q: Stubs
PAX: Wolfpack, Pitmaster, Half Lyfe, FLO, Siri, Stubs
FNGs: None
COUNT: 6
CONDITIONS: wet ground, warm air

WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons

THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.

Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks

Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3

MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.

ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack

COT: silent prayer and coffeteeria

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4-Stop Neighborhood Burn

AO: the-knoll
Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough

WARMUP:

SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise

THE THANG:

Part 1

Neighborhood Mosey with work at four stopping points.

At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats

Rest :60 after each burn + share the 5 core principles of F3 + mission & credo

Final stop: plank crawl along curb as a group from one lit lamppost to another

Part 2: Cooldown

>From curb, as a group, slow lunge up the hill.

We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)

Round of MARY

MOLESKINE:

My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:

ANNOUNCEMENTS:

Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!

Mystery V-Q on Thursday!! :party_parrot: :olive:

COT:

Nameorama, Countorama, and coffeteria enjoyed.

Grateful for y’all!

:el-capitan:

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Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

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Momentum

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, The Merchant, Malibu, Stubs, Wolfpack
FNGs: None
COUNT: 5
CONDITIONS: A comfy 20

WARMUP: Mosey to the church.

THE THANG:

Pax lined up at the center stretch of parking spaces (20 of em).

Round 1: Bear crawl up 2 spaces, Crawl Bear back 1. Lunge up 2 spaces, Backwards lunge back 1. Repeat until you get it the end of the parking spaces.

Ab circuit: 20 BBSU, 20 Flutter Kicks IC, 20 LBC, 30s plank

Round 2: Sprint up 2, politician back 1. Broad Jumps up 2, backwards hops back 1. Repeat until you get to the end of the parking spaces.

Repeat Ab Circuit

Round 3: Repeat Round 1

Repeat Ab circuit

Round 4: Repeat Round 2

Repeat Ab circuit

Mosey back to playground for PlankUp Ring of Fire to 5.

MOLESKINE: Never ran to the church to workout before… fun little field trip :slightly_smiling_face:

ANNOUNCEMENTS: Leanpax, Franklin Biscuit Run, Franklin Dad Bowl coming up Stubs to post some more info!

COT: Momentum is key. 2024 was a tough year for me. Lots of set backs that felt like they kept on coming. Trying to get ahead now in 2025. What’s most important in times like this is that for every step back life gives you, you have to stand yourself up and take at least two more forward. Might mean you have to change the way you move, but if you keep pushing forward eventually you get to the goal and you’re stronger because of it. Keep the momentum going Pax… keep pushing forward!

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Ten Trees

AO: the-knoll
Q: Wolfpack
PAX: Siri, Wolfpack, Stubs, Half Lyfe, Pebbles
FNGs: None
COUNT: 5
CONDITIONS: Cold for the first 10 minutes

WARMUP: SSHs til Siri gets out of his car. What was he doing in there?

Mosey to get coupons and carry to river table.

THE THANG:
Ten Trees:

Split into two groups. One person runs and touches a tree while the other completes a workout. You cannot touch the same tree twice throughout the workout.

River table: Coupon Squats

Walk to playground with coupon over head

Playground: Bent over Rows

Walk to back stop with coupon over head

Backstop: Floor to Ceilings

Walk to street with coupon over head and return them to Pebbles house. Mosey back to startex.

Thang 2 – PlankUps Ring of Fire
Pax lines up at pull up bars. Everyone holds a high plank. First Pax does a pull up goes back to high plank, second pax follows, all the way down the line. When complete, Pax rotates so first is last and everyone moves up. Now hold low plank and go for two. Rotate. High plank for 3 pull ups each. Rotate. Low plank for 4 pull ups. Rotate. High plank for five.

MOLESKINE: There are not ten trees close to the backstop

ANNOUNCEMENTS: leanpax, push up challenge, Franklin’s Biscuit Run, Spartan code in general channel

COT: struggled to get out of bed this morning. Only reason I made it is because I was leading and I knew others depending on that. Made me think… I led therefore I showed up, but how often in my life am I showing up to lead? How often am I being intentional about not just being in a place, but taking on leadership… Am I being proactive about finding opportunities to lead? Encouragement to Pax to seek out places in their life where they can show up.

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Iron & Fire

AO: pain-train
Q: Sooie
PAX: Wolfpack, Half Lyfe, Siri, G-string, Cheeks, Sooie, Stubs, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS:
Balmy 33 degrees.
Fire playlist courtesy of Wolfpack
https://open.spotify.com/playlist/51444TzeSN59drKik8lhkx?si=N_-BxdfGSyS3YU8lFSrdrA&pi=u-tGeq90oXQ7mj

WARMUP:
Loosen up OYO.
Circle up on our six and fire up the bellows: 30 breaths Wim Hoff style to the rhythm of “We Will Rock You”.
Hammer the Anvil: on the last breath transition to high plank. Exhale. AMRAP merkins on a single breath. TClaps to G-string for getting the most reps…probably like 100 or something.
Plank head, shoulders, knees, and toes 5x OYO
Plank jacks 5x in cadence

Mosey to get cinder blocks.

THE THANG:
BATTLE STATIONS!
– 15lb dumbbell farmer carry around the perimeter of the playground holding the dumbbell by the weight rather than the handle. After 1 lap, PAX rotate to next station.
– IYT MERKIN: plyo merkin with hands and feet leave my the ground. Arms make an “I”, then arms make a “Y”, then arms make a “T”
– SUPER IYT: superman position arms in “I” position gripping 5lb dumbbells. Move arms to “Y”, move arms to “T”, back to “Y”, back to “I”
– BLOCK THRUSTERS
– BLOCK TWISTS/HAMMERS
– BLOCK SWINGS
– BLOCK CURLS
– BLOCK CURL TO SHOULDER PRESS TO EXTENSION

All PAX completed each station. Mosey around the perimeter then repeat. Timer exercise for second round was 12lb dumbbell punches 20x.

MOLESKINE:
New years intentions have a better chance of success in the presence of community.

ANNOUNCEMENTS:
Leanpax
Hearing regarding ADA compliant equipment to Harpeth Knoll parks Thursday, January 9th. Thanks Stubs for putting this on our radar!

COT:
Prayers and requests lifted. Enjoyed the delicious :wolf: :coffee: for coffeeteria