Category: The Knoll

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3 Dudes Having a Good Time

Date: 2026-03-12 AO: the-knoll Q: Pebbles PAX: Juicy J, Half Lyfe FNGs: None COUNT: 3 CONDITIONS: Shockingly Cold and Windy
WARMUP: Side Straddle Hops Don Quixote’s Cherry Pickers Slow Squats
THE THANG: Circle up for station work. Rotated thru stations while one pax ran for appox 1min as the timer. Sandbag was available to level up. Exercises completed: Pull Ups WWIIs Squats Merkins WWIs Step Ups Mike Tyson’s Iron Mike’s Dips
MOLESKINE: 3 brave men showed up in the dark and cold. Humbled that they did.
ANNOUNCEMENTS: Check Slack.
COT: We talked about moderation. As men we are wired to push and persevere. Our challenge is to practice the virtue of temperance and moderate our efforts so we’re effective and don’t burn out.
The season of Lent in the Church is a great way to practice this virtue.
PLAYLIST: Pop music
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Move, then rope; repeat.

Date: 2026-03-10 AO: the-knoll Q: morning stār PAX: AAA, Juicy J, Papa Bear, Sparrow, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: quite lovely; just darker than before.
WARMUP: YHC was late so thanks to the PAX for starting the warm up with SSH, arm cricles, etc.
THE THANG: partner up; one partner moves to the tree and back the other ropes
round 1: backwards moving imperial walkers to tree, mosey back round 2: baby crawl with accentuated shoulder drop, politician back round 3: murder bunny/slow frogger to tree and mosey back
Mosey to backstop in between.
MOLESKINE: not much better for invigoration than intentional movement for45 minutes with some other men.
ANNOUNCEMENTS: check slack
COT: YHC shared about being triggered/dysregulated/hurt this week and how just thinking through it didn’t really work. Once I paused and took time to forgive each person involved, release the situation and open up to bring my core need to God things shifted substantially. Could tell my body relaxed and I was able to dig deeper into what my heart needed.
Encouraged PAX to get back to the basics. One of the basics of the inner life is forgiveness. I’ve been using a helpful model rooted in Christian tradition lately: 1. Count (name) the debt (hurt or what you wanted) 2. Cancel it (forgive because you’ve been forgiven) 3. Pass it to Jesus (he’ll do something with it; ask him to show you what it is) 4. Relinquish the right to be the other person’s judge (only God can really see everything and judge rightly) 5. Bless or pray for that person (you’ve done those same things too) 6. Ask Jesus what the one core need was that you didn’t get met in that situation/by that person (what you long for is good) 7. Ask God to meet that need directly (only he truly can anyway)
Stay childlike my brothers, -m*
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AAA Classic + Delta 7

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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AAA Classic

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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Decked Out

Date: 2026-03-03 AO: the-knoll Q: Sooie PAX: Pebbles, Roadkill, AAA, morning stār, Sparrow, Shakira, Sooie, Bumblebee (2.0) FNGs: None COUNT: 8 CONDITIONS: BLOOD MOOOOON!! but it was hidden by the clouds so we didn’t see it. Otherwise perfect temp. A bit windy.
WARMUP: Yes, no, shrugs 5x SSH 20x Cherry pickers 10x Low slow squats 10x Slow merkins 10x Michael Phelps Fast Merkins in cadence 10x but really 20
THE THANG: The ol’ deck of death broken into three rounds: ♣️ Merkins, dry docks, dips ❤️ SSH, mountain climbers, burpees ♦️ V-ups, Freddie mercs, big boys ♠️ Calf raises (spicolli’s), squats, iron Mike’s Aces high. Jokers = mosey to backstop placed after every 17 cards
MOLESKINE: Reflected on Psalm 46 amidst present uncertainty with AI, workplace restructuring, world events etc.
ANNOUNCEMENTS: #merkinmadness Was able to get Pebbles AAA Roadkill morning stār and Sparrow current on their merkins so there’s no excuse for them not to join in on the fun
COT: Prayers, coffee, and conversation
PLAYLIST: Wind & Birds

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зарядка

Date: 2026-02-26 AO: the-knoll Q: morning stār PAX: Piglet, Roadkill, Shakira, Bumble bee (2.0) FNGs: None COUNT: 5 CONDITIONS: lovely with some rain
WARMUP: SSH, Imperial Walkers, Willie goes to Egypt, Sunglass loops, Low slow squats
Some rope flow instruction
THE THANG: Partner up, alternate between 5 weighted squats then 3 breath hang and 5 jump squats then 3 breath hang, on the minute. Rope flow for active recovery before the next minute.
Did mosey break and then did it again with just jump squats.
MOLESKINE: – “The Russian term for a daily, light morning workout or “morning stretch” is zaryadka (зарядка), which literally translates to “charging” or “recharging” the body. Popularized in the Soviet Union, it involves simple, quick movements like bends, stretches, and swings designed to increase productivity and improve well-being.
ANNOUNCEMENTS: check slack
COT: YHC shared that being a great leader starts by being a good follower. Encouraged PAX to consider who they are following (imitating) and why. Prayers for presence and overflow of virtuous leadership as we enter our day.
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Longevity Training

Date: 2026-02-24 AO: the-knoll Q: morning stār PAX: Wolfpack, Papa Bear, Dirty Bird, Stubs, Bumble bee (2.0) FNGs: None COUNT: 6 CONDITIONS: cold enough for sweat to freeze on the face … not too windy thankfully.
WARMUP: a proprietary combination of movements that you had to be present to experience.
THE THANG: Started with a lesson on overhand figure 8 with the rope. Paired up.
One PAX did a Body Builder Burpee with a roll x3, the other rope flowed with overhand figure 8, then switch.
Mosey to the backstop for 3 erkins and 3 step ups.
Back to it … one PAX lunged to the ground and did 3 dead bugs, the other rope flowed, then switch.
Mosey to the back of the park and drag an evergreen limb to the street.
MOLESKINE: – I love to share what I’m learning and thankful for the PAX being willing to try out some rope flow today. – For those that took a rope, here’s a https://youtu.be/3qBEEeqixi4?si=iCWBJqSHTPtE7iI2 and here’s a https://youtu.be/IVKbB7P0j0M?si=LKD1RCr-3W8cqmF4. If you want to get deeper into the practice DM me or text ma and I’ll show you some more free in depth training. – I’m enjoying my personal growth to be able to show up, be at ease and be present with you men vs. feeling anxiety around “leading correctly”.
COT: YHC talked about building some awareness of how our movements and motions in life shape others around us. Most of the time those around us (especially those we are entrusted to lead) are watching and mimicking what we do more than what we say.
Prayed us out with a blessing of loving care to fill our tanks so hope can spring up and overflow to others in our lives.
Stay curious my brothers, -m*
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Shakira’s Juicy Hips showdown

Date: 2026-02-19 AO: the-knoll Q: Juicy J , Shakira PAX: morning stār, Roadkill, Stubs, Shakira, Juicy J, Piglet, Pebbles, Hartford (canton GA) Bumblebee FNGs: None COUNT: 8 CONDITIONS: crispy
WARMUP: side straddle hops, baby arm circles, backpacks, willie may Hayes
THE THANG: f3nashville.slack.com/archives/D0A7CGJP3DM/p1771504353652699
MOLESKINE: Call yo Grandma: for me personally, I try and live life with no regrets, the past is the past, learn from it but don’t look back too much. I like to compare it to driving your car every day. Think about the rearview mirror compared to the windshield. It’s not even 10% the size. The windshield is bigger for a reason — focus on where you’re going. But every now and then, glance back and learn from where you’ve been. But anyways, one regret I do have is how often I would reach out to my grandparents. Now they’ve all passed away, but when I think back, man, one phone call to them literally meant the world to them. My grandmother would cry almost every time I talked to her. A simple phone call would literally make her day. Think about what would make your day and compare to that. Its crazy. A point here is younger people generally don’t care about phone calls anymore, its kind of dying- its all about texting and technology has ruined it. It won’t mean much to us when we get older either, not as much. It’s all old people used to have, it’s what they’re used to. That generation is dying off. So if you’re blessed enough to still have grandparents, call them, or write them letters, it’s an easy way to probably make someone’s day.
ANNOUNCEMENTS: March merkins
COT: lift up Pebbles friends
PLAYLIST: Nickelback (best band of all time right??) plus some Alien techno
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Dora Dora Iron Mike showdown

Date: 2026-02-17 AO: the-knoll Q: Juicy J PAX: Juicy J, Pebbles, Roadkill, Papa Bear, morning stār, Bumblebee 🐝 FNGs: None COUNT: 6 CONDITIONS:45 no wind
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, Willie May Hayes
THE THANG: Dora Dora style. 200 Air Squats 200 Merkins 200 Dips 200 WW11 50 Burpees Partner Runs around the backstop.
Running + Iron Mike incrementals
Finished with circle of abs showdown World War II‘s, flutter kicks, and lots more.
MOLESKINE: Perspective. As humans, we are wired to simplify the world. It helps us move fast. It helps us feel certain. But that same instinct also makes us dangerously quick to lump entire groups of people together based on minimal knowledge.
We say things like, “All homeless people are drug addicts or drunkards.” Is addiction present in that population? Yes. But is it the full story? Not even close. Some people are there because of untreated mental illness. A lot of them have just had some terrible life luck. A lot of them never had a security blanket like a lot of us do. After years of homeless ministry, I got to see this firsthand after having the priviledge of getting to know some of these people on a deep level. Over the years, I also watched a few of my friends turn homeless after bad luck. No drugs involved. They all have very unique stories. Stats prove it’s actually less than 50% drugs/alcohol and more so mental illness and bad life luck.
We do the same thing with religious groups, politics, and people from other parts of the world, or even our own country. If your bubble is only extreme conservatives or liberals, or people that look just like you, your views get skewed. You lose perspective quick. This is also how social media works- the algorithm feeds you want you want it to feed you- it keeps pushing the same narratives.
This doesn’t mean you need to lose any of your values, morals- you can stay strong there. but also keep an open mind and learn from other people’s perspectives. Ask yourself what you might not be seeing.
So the challenge this week is to seek a new perspective- could be a friend of a different religion, political party, or taking a homeless person out for lunch. Learn a different perspective. Doesn’t mean you have to believe in it.
ANNOUNCEMENTS: March Merkin Madness and Grow school coming up
COT: prayer to close us out. Comments were made about Juicy J’s coming out party on FB, per politics. Add me on FB for a good laugh or maybe a new perspective, see what I do there? :joy:
PLAYLIST: linkin park, breaking Benjamin, Creed, and Nickelback
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Perseus’ Plank Powerset

Date: 2026-02-12 AO: the-knoll Q: Shakira PAX: Wolfpack, AAA, Roadkill, Link (2.0), Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: A brisk 30 degree gloom welcomed the few PAX who survived the first day of Shakira’s Racewalk school. Those who survived all the way to the end were rewarded with the first signs of Spring on the horizon: an early sunset!
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 10 low slow merkins, Mosey + heel/toe walk
THE THANG: We began with a 1 minute plank and an explanation of Perseus’ training advice: “If you want to be an Olympian, you need to be able to plank for 7 minutes.” By the end of the workout, we had 4 Olympic ready PAX and 2 Inchworm-Olympics level 2.0s.
Perseus’ Plank Powerset Pt. 1 3 x 4 stations (w/15 sec rest) – 1:00 Plank – 25 squats, then hold low squat – 1:00 dips (hold plank if tired) – 1:00 crunches (hollow hold if tired)
Inchworm Inchworm with Mountain Climbers, Shoulder Taps, & Bear Crawl as MOT
Perseus’ Plank Powerset Pt 2.  2 x 4 stations (w/15 sec rest) – 1:00 planks – 1:00 step ups – 1:00 merkins – 1:00 leg lifts
MOLESKINE: Consistent effort beats over night growth. A little investment every day into what matters most makes a world of difference.
ANNOUNCEMENTS: Shield Mock this Saturday morning. See main slack for details.
COT: Prayers for all those who weren’t present today and praise for having people our lives who can support us
PLAYLIST: The Beautiful Zombie podcast presented by Link and Churchill.