Category: The Knoll

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The Knoll

Date: 2026-05-21 AO: The Knoll Q: AAA , PAX: AAA, Pebbles, Étouffée, The Banker, Malibu, Juicy J, G-string, Timber FNGs: None COUNT: 8 CONDITIONS: warm
WARMUP:jumping jacks -slow squat -slow merkin -baby arm circles -jog stop sign and back
THE THANG: 100 pull ups 100 push ups 100 sit ups 100 squats Partner runs to stop sign and back, alternate exercise until each partner does 100 of each
1 minute squat jumps 1 minute dry dock 1 minute iron Mike 1 minute bench Merkin
MARY: leg raises, American hammers, flutter kicks
MOLESKINE: Grattitude, take a moment of silence to think of a few things we were grateful for.
ANNOUNCEMENTS: spring fling this weekend
COT: prayers for squatters wife, G in his job transition,
PLAYLIST: classic rock
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The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.

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The Knoll

Date: 2026-05-12 AO: The Knoll Q: Pebbles , PAX: Pebbles, Half Lyfe, Juicy J, AAA FNGs: COUNT: 4 CONDITIONS:
Warmup: SSH, BACS, Slow Merkins, LSS, Indian run the hill
The thang: Team Murph 2 Move the weight. Every group is exercising while one group is moving weight to and from the back stop. Once total weight is moved, rotate.
Once the weight arrives from Playground at the backstop and rotation happens, group doing merkins carries weight back. Once weight arrives back at playground and rotation happens, group finishing pull-ups moves weight back to backstop.
All SBs / coupons piled together separate into (4) groups To start: Group 1 (bars) pull ups Group 2 MOT Group 3 (Backstop) merkins Group 4 (playground) squats
Leave room For Indian run to finish. Depending on group you can adjust weight, length of run, etc.

WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Shakira’s Search & Rescue Q

Date: 2026-05-05 AO: The Knoll Q: Shakira , PAX: Half Lyfe, Roadkill, Papa Bear, Malibu, Shakira FNGs: None COUNT: 5 CONDITIONS: Perfect with a side of ideal
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120
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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.
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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!
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The Knoll

Date: 2026-04-21 AO: The Knoll Q: Pebbles , PAX: AAA, Pebbles, Papa Bear, Roadkill, Sparrow FNGs: COUNT: 5 CONDITIONS: Warmish
WARMUP: Side straddle hops Bacs Bac bacs Windmills Slow squats
THE THANG: Sandbags were available
Curls X10 Overhead press X10 Dips X10 Square X10 Bent over rows X10 Lt. Dan’s X10 Step ups X10 Russian twists X10 Run 100m
Repeat until you puke. Nobody puked
MOLESKINE: My college coach would end every team meeting by saying “Take care of yourself first, then take care of others.”
At the time I thought it selfish but now realize it’s the proper order of things. You can’t be effective unless you have you have your own act together.
ANNOUNCEMENTS: Check slack
COT: Prayed for the PAX
PLAYLIST:
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The Knoll

Date: 2026-04-16 AO: The Knoll Q: Pebbles , Shakira PAX: Pebbles, Lady Liberty, morning stār, Shakira, Juicy J, AAA, Pyro, bumblebee FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Various exercises Shakira bounced for work and left us with instructions
THE THANG: Warm up (5 minutes)
Tabata Core (18 minutes) — 3 sets (45 seconds on, 15 off) of: Flutter kicks American hammers Shoulder tap planks Reverse crunches Mountain climbers Prom Dates
Squats + Sprints (10 minutes) Run around the field together and stop after 20-30 seconds of upbeat or hard running. Do 30 seconds of squats and continue. Switch between:
Normal squats, Sumo squats (wide stance), single leg/pistol squats, low slow (in cadence), and jump squats.
Tabata Arms (9 minutes)
3 sets of 45on/15off
Merkins Bench tri dips Carolina dry docks
Last thing: Burpee burnout (or another excise of group’s choice. 5 burpees on the minute for 5 minutes.
Mary if needed for time
MOLESKINE: Shakira double booked himself for work and to Q. He wisely chose work. Instead of just ghosting us, he showed up, took accountability, and left us with a detailed plan. Thanks for your example of good leadership.
ANNOUNCEMENTS:
COT:
PLAYLIST: Lots of mumblechatter
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The Knoll

Date: 2026-04-14 AO: The Knoll Q: Shakira , PAX: AAA, Roadkill, Shakira, Sparrow, Half Lyfe, Timber, Pebbles, Juicy J FNGs: None COUNT: 8 CONDITIONS: Ideal
WARMUP: Arm circles, side straddle hops, slow merkins
THE THANG: Murph Dora.
Groups of 4: 400 pullups, 800 pushups, 1200 squats, 4 mile run.
Interspersed with some bonus moseying. Capped off with lunge lines, plank lines, and Mary.
MOLESKINE: Often, our brain is the first thing to give way. When we are tempted to give up, it’s helpful to remember that there’s always a little more to give than we think. Today, find an area of your life to endure and persevere a little longer than you think you can.
ANNOUNCEMENTS:
COT: Prayers for a security guard with cancer and for all those in need of healing of any kind.
PLAYLIST: Originally a Moroccan Mashup but when things got tough we switched to an All-American medley to comfort Roadkill.