Category: The Knoll

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The Knoll

Date: 2026-09-03 AO: The Knoll Q: The Banker , PAX: morning stār, The Banker, Half Lyfe, Étouffée, AAA, Bumblebee FNGs: None COUNT: 6 CONDITIONS: Fine morning
WARMUP: stretching and jogging, work a little bit of calisthenics
THE THANG: Dora- partner does a 25 yard MOT of choice down and back while other partner is getting reps.
MOT’s : Bear crawl, crab walk, lunges, burpee broad jumps, politicians, duck walk
Exercise: 100 Merkins, 200 WWII’s, 300 flutter kicks, 200 squat jumps
MARY: Stretches and personal shares
MOLESKINE: I’m very tired and sore, had to be willing to adapt the plan
ANNOUNCEMENTS: next Wednesday at Tailgate Brewery, get together with families
COT: prayers
PLAYLIST:
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The Knoll

Date: 2026-09-01 AO: The Knoll Q: The Banker , PAX: The Banker, Timber, Pebbles, Sooie, Juicy J, AAA FNGs: None COUNT: 6 CONDITIONS: Fooled us with some dry wonderful conditions and then the steam machine turned on.
WARMUP: A few SSH, slow merkins, slow squats, stretching
THE THANG: Wurph not to be confused with its cousin Murph 1 mile run, 10 rounds of 10 burpees, 20 dips, 30 squats each. Set the timer for 1 min and 45 sec each round, finished with another mile run.
MARY: no time
MOLESKINE: I recently watched the movie Young Washington, which you can watch on the Angel app, and found it to be a very good movie. It was centered around George Washington’s younger years and highlighted some of his early challenges, particularly around his stubbornness and inexperience. I enjoyed seeing and reflecting on my own mistakes and my own shortcomings and how to think about channeling that into wisdom and understanding that comes from defeats. You never know what lies on the other side of defeat, and as long as you don’t quit or give up, you give yourself a chance for amazing things. Disclaimer: It’s pretty gory and graphic in parts, so it might not be suitable for young children, but my older boys enjoyed it as well.
ANNOUNCEMENTS: See general channel
COT: Prayers were said
PLAYLIST:
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The Knoll

Date: 2026-08-18 AO: The Knoll Q: Juicy J , PAX: Juicy J, The Banker, Étouffée, Pebbles, AAA, Papa Bear II FNGs: None COUNT: 6 CONDITIONS: solid
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, less less squats, Merkens, Willie May Hayes
THE THANG: three rounds of mailbox Malay. First round was a full team effort with rotating exercises at each mailbox, Burpee‘s, Merkens, World War II’s. Round two we did teams of two, jump squats, hand release Merkins, World War™ ones Around three was individual competition with diamond push-ups and American hammers. Étouffée and Pebbles as the champs.
MARY: two rounds of rotating ab exercise workouts
MOLESKINE:
ANNOUNCEMENTS: westside-wednesday for our monthly Bellevue family hang, get ready for September!
COT: prayers up for all spoken and unspoken prayer requests
PLAYLIST: crows and angry neighbors
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The Knoll

Date: 2026-08-11 AO: The Knoll Q: morning stār , PAX: Malibu, AAA, Wolfpack, Timber, Half Lyfe, Lady Liberty, Pebbles, morning stār, Bumble Bee (2.0), Superstar (2.0), Lynk (2.0) FNGs: None COUNT: 11 CONDITIONS: twas nice
WARMUP: arm circles, willie mays hayes
THE THANG: – 11’s with squats and SSH, bear crawl – several rounds of bear crawl tag and some toilet tag
MARY: American hammers, and other hip flexor stuffs
MOLESKINE: appreciate the presence and affirmation for Bumble Bee! Lots of acceleration happening!
ANNOUNCEMENTS: westside-wednesday tomorrow night! Check Slack.
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The Knoll

Date: 2026-08-06 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Juicy J, Half Lyfe FNGs: None COUNT: 3 CONDITIONS: Cool, clear skies, foggy knoll, fresh cut hay field.
WARMUP: SSH, Imperial Walkers, Wind Mills, WMH, Mosey
THE THANG: Thang 1 Farmers carry 25# per hand incorporate forward and backward wrist curls while walking to street and back. (Timer) Pull Ups/Hangs Maul wrist rotations switch hands half way. Swing rows Sand Bag wrist curls on bench palms up switch to palms down halfway. Merkins Dips Repeat
Thang 2 AMRAP – Legs Lt Dans – 10 Jump Ups 20 (2=1) Iron Mikes 30 Run to fire hydrant and back.
MARY: 100 Heel Taps, 80 Flutter Kicks, 100 Mountain Climbers.
MOLESKINE: Parents came to visit a few weeks ago. My Dad had to ask me to open something for him. Tough to see that transition from Dad strength to son strength. Grip strength is important as you age. So incorporated some forearm exercises into this one. Better to start early then late.
ANNOUNCEMENTS: Tailgate next Wed! Riverwalk Aug 29 (Sat) 6am unofficial F3 kickoff.
COT: count off, name-o-rama, prayers for mental health, school starting, Juicy’s sister family as they bring new life into this world, for Morningstars heart health.
PLAYLIST: 90’s various.
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The Knoll

Date: 2026-08-04 AO: The Knoll Q: Juicy J , PAX: AAA, Pebbles, Juicy J, morning stār, Sooie, Sparrow, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: moist
WARMUP: side straddle hops, baby arm circles, hillbillies, Willie May Hayes, imperial walkers.
THE THANG: approximate 1 mile loop around the neighborhood doing Chinese butt kicks and karaoke
Dora Dora. 100 hand release Merkins, 100 World War II’s, 200 jump squats, 50 Burpee’s, Partner runs to the stop sign and back as timer
MARY: circle of ab beat downs led by the whole pax
MOLESKINE: little parlay action from the last moleskin about how comparison is the thief of joy. There is nepotism and generational wealth everywhere, nothing wrong with that, take it if you can get it, but that is why you never compare your lives to others, everyone has a different set of circumstances and may be ahead so to speak for various reasons.
Live your own best life and not worry about others and how they may be further ahead than you are.
Got me thinking about how money can buy a lot of things, it can get the wealthy out of trouble, the corrupt out of court, but one thing Money can’t buy is a fit and healthy body. That takes discipline and hard work and no one can buy themselves fitness. Takes time and effort and discipline.
ANNOUNCEMENTS: BELLEVUE HANG AUGUST 12 . 530-730tailgate brewery
COT: prayers for MorningStar and peace at the house with Home appliance issues, prayers for my sister giving birth for the first time and patience and healing
PLAYLIST: Lindsey Stirling
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Passing the Flag!

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:
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2 Sooie 2 Knoll

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , PAX: Malibu, Juicy J, AAA, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow FNGs: None COUNT: 10 CONDITIONS: wet, moist, and damp… x10
WARMUP: baby arm circles, hillbillies, all the things.
THE THANG: Half Lyfe beatdown AMRAP. Indian Run with the flag and speaker
Juicy J NEW AOQ Announcement Game of 11’s. Burpees and WWII’s
MARY: Flag Carry squats. Punish the rest with Ab workouts
MOLESKINE: very thankful for the great leadership from Half Lyfe and Pebbles. They have done an incredible job leading Tuesdays and Thursdays AOU for well over a year.
I am honored to help lead moving forward.
ANNOUNCEMENTS: see 1stf -f3-nashville-general. And bellevue Hang August 12th at Tailgate Brewery.
COT: prayers for new couples and for all the kids going into school coming up in the transitions. Be with each of our families.
PLAYLIST: Need to Breathe and some amazing Jesus music. He lifted our spirits.
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The Knoll

Date: 2026-07-23 AO: The Knoll Q: Pebbles , PAX: Half Lyfe, Roadkill, Pebbles, Juicy J, Sooie, Malibu, AAA, Sparrow, 3×2.0 FNGs: None COUNT: 11 CONDITIONS: Perfect, the grass was actually dry
WARMUP: Side Straddle Hops Bacs Bac Bacs Windmills Run 800m
THE THANG: – 10 burpees – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 150 squats – 5-10-15-20 yard shuttle runs
MARY: 4 minutes
MOLESKINE: This one was harder than it looked on paper. T-claps to Malibu and AAA for making it to the squats in the finals round. All others were smoked from SalPal on Tuesday.
ANNOUNCEMENTS: Check Slack
COT:
PLAYLIST: Really bad wedding music
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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.