Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , Juicy J PAX: Malibu, Juicy J, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow, Sooie’s 2.0’s – Sharktooth and ?? FNGs: None COUNT: 10 CONDITIONS: Wet and Sticky
WARMUP: SSH, BACS (Thank you Pebbles for starting us off). Windmills, Hill Billy’s
THE THANG: Round 1-Run Aheads: Passing the Flag “speaker” front to back. Person in back sprints to front. Once flag in front PAX stops and does 10 Iron Mikes. Repeat. Ran around neighborhood and back to The Knoll for Round 2.
Round 2: AMRAP 5 Burpees 10 Merkins 15 Squats 20 Flutter Kicks 4Ct
Round 3: Circle Up Pass the Flag. Person holding the flags does lunges. While rest of PAX does 10 (or 5 reduced for time and higher number of PAX from when work out was created night before) Merkins. After PAX did # of Merkins flag was passed around circle. Repeat until everyone held flag. Next exercise was 10 Iron Mikes. We stopped Juicy J the new Knoll AOQ!
“This flag represents more than a workout. It represents leadership, service, and showing up for the men beside you. Today we pass it to you—not because you’ve finished the journey, but because you’re now part of it. Welcome to the AOQ.”
Juicy J took the flag over to the hills for 11’s Burpees on top, WW2’s at bottom. Headed back to playground for some Mary.
MARY: WW1’s, J Lo’s, Flutter Kicks to finish.
MOLESKINE: Remember my first work out at Pain Train about a year ago with Juicy. Have gotten to know him well over the last year. His enthusiasm, willingness to lead, and creativity and leadership for new F3 events has shown he is ready to carry the flag! Congrats Juicy J! Thank you all for coming out and supporting and pushing each other. This is an amazing group of men, and am grateful for all of you.
ANNOUNCEMENTS: West Side Meet Up and other events. Check Slack.
COT: Count off, name-o-rama, coffee and chocolate milk. Prayers for Étouffée friend getting married and kids getting ready for new school year.
PLAYLIST:
WARMUP: SSH, BACS (Thank you Pebbles for starting us off). Windmills, Hill Billy’s
THE THANG: Round 1-Run Aheads: Passing the Flag “speaker” front to back. Person in back sprints to front. Once flag in front PAX stops and does 10 Iron Mikes. Repeat. Ran around neighborhood and back to The Knoll for Round 2.
Round 2: AMRAP 5 Burpees 10 Merkins 15 Squats 20 Flutter Kicks 4Ct
Round 3: Circle Up Pass the Flag. Person holding the flags does lunges. While rest of PAX does 10 (or 5 reduced for time and higher number of PAX from when work out was created night before) Merkins. After PAX did # of Merkins flag was passed around circle. Repeat until everyone held flag. Next exercise was 10 Iron Mikes. We stopped Juicy J the new Knoll AOQ!
“This flag represents more than a workout. It represents leadership, service, and showing up for the men beside you. Today we pass it to you—not because you’ve finished the journey, but because you’re now part of it. Welcome to the AOQ.”
Juicy J took the flag over to the hills for 11’s Burpees on top, WW2’s at bottom. Headed back to playground for some Mary.
MARY: WW1’s, J Lo’s, Flutter Kicks to finish.
MOLESKINE: Remember my first work out at Pain Train about a year ago with Juicy. Have gotten to know him well over the last year. His enthusiasm, willingness to lead, and creativity and leadership for new F3 events has shown he is ready to carry the flag! Congrats Juicy J! Thank you all for coming out and supporting and pushing each other. This is an amazing group of men, and am grateful for all of you.
ANNOUNCEMENTS: West Side Meet Up and other events. Check Slack.
COT: Count off, name-o-rama, coffee and chocolate milk. Prayers for Étouffée friend getting married and kids getting ready for new school year.
PLAYLIST: