Category: The Knoll

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Keep ’em Movin!

AO: the-knoll
Q: Derby
PAX: Wolfpack, Papa Bear, Shakira, Roadkill, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Wet Cold

WARMUP: 50 SSH, BACs, BACBACs, Air Press, WMH, Good Mornings, Runners Stretch, 5 Slow Merks, 5 Slow Squats, Mosey

THE THANG: Pair up for Dora

Round 1: Runner runs to fire hydrant with partners accumulating:
200 Merkins
200 Squats
200 Dips
100 Hanging Knee Ups

Group Mosey once complete

Round 2: Same running route accumulating:
100 Merkins
100 Squats
100 Dips
50 Hanging Knee Ups

Round 3: Same running route while partner holds plank

MOLESKINE: As we close out the year challenged PAX to reflect on their accomplishments this year. Too often we only stack the receipts of negatives and need to push those aside and be proud of physical goals achieved, relationships mended, career advancement, etc.

ANNOUNCEMENTS: 12/6 Grow School at Sevier Park and 12/12 Ugly Sweater Party both being coordinated/hosted by Hair Band

Check Slack for other events.

COT: Prayers for opportunities and direction for our brothers currently in the midst of new and changing careers.

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Grateful

AO: the-knoll
Q: Wolfpack
PAX: Roadkill, morning stār, FLO, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS: Chilly-ish

WARMUP: Mosey to stop sign and back

THE THANG: kind of a Murphy

Tabata 40 seconds on/20 seconds rest
– SSH
– Pull-ups
– Merkins
– Air squats
– 2 sets of the above

Completed 4 rounds with a 1 minute rest in between.

5 minutes of Abs

MOLESKINE: Lots of gratitude shared between rounds.

ANNOUNCEMENTS: holiday part Dec 12. Grow school coming up.

COT: It’s easy to be grateful on holidays and special moments, it’s harder to live with gratitude for all the small things in life. Reminder to live with gratitude outside of the times it’s expected.

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LooseCaboose+

AO: the-knoll
Q: Wolfpack
PAX: Derby, Sooie, Roadkill, Étouffée, Pebbles, morning stār, Bumblebee 2.0
FNGs: None
COUNT: 8
CONDITIONS: wet but not too cold

WARMUP: SSH, shoulder warm up, SSH, lower body warm up, SSH

THE THANG: LooseCaboose+
PAX lines up
First in line rests.
Middle of line alternates exercises.
Last in line does burpees.
To start, last in line does MOT to the front, then we switch. Each round consists of 2 sets all the way through.

Round 1
Exercises: Squats or Imperial Walkers
MOT: Lunges

Round 2
Exercises: merkins and mountain climbers
MOT: Bear Crawl

Round 3: Iron Mikes and Low squat holds
MOT: Reverse Lunges

Round 4: Carolina Dry Docks and Plank Hold
MOT: Crawl Bear

REPEAT

Bonus Round: SSH and Burpees
MOT: Burpee Broad Jump

MOLESKINE: the ground got squishier as we went

ANNOUNCEMENTS:
F3 holiday party Dec 12
Thanksgiving workout at Crieve Hall (Knoll is open too)
Juicy J and Piglet VQs are coming

COT: I have a tendency to put a lot of weight on specific outcomes when I need help. A “I need this one thing to happen to make everything okay” kind of attitude. What really happens is I close off to everything else and miss a lot of opportunities to be helped or find new solutions. Encouragement to PAX to be open to help and different paths forward when facing challenges.

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Focus on your core.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Parka-Eh, Sooie, Roadkill, Étouffée, Piglet, Churchill (2.0), Icebox (2.0), Palay (2.0), None
FNGs: 1 None
COUNT: 11
CONDITIONS: 55 degs, overcast, seemed darker than usual.

WARMUP: SSH, BAC, BBAC, OHP, WMH, Runners Stretch.

THE THANG:
Partner up. One does exercise. One runs to backstop and back.
Thang 1:
200 Swing Rows finish what was left from Tues. minus the absolutions. But did take plank jacks from them and added to Thang 2.

Thang 2: Core
500 Mountain Climbers 2=1
400 Sit Ups
300 Flutter Kicks
200 Plank Jacks
100 Plank w/ knees to elbow.

MOLESKINE:

CORE VALUES
DISCIPLINE
Do it even if you don’t feel like it

DETERMINATION
If you’re determined nothing can stop you

ATTITUDE AND EFFORT
Two things you can control

CONSISTENCY
Is what transform average into excellence

REPETITIONS
Choose quality over quantity

PASSION
Is the fuel that drives us

ANNOUNCEMENTS: check slack.

COT: count off, name-o-Rama, prayers offered up for Étouffée for discernment on some up coming decisions, ended with some coffeteria.

Great push today everyone! Thank you for letting me lead you this morning!

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Race to 1000

AO: the-knoll
Q: Half Lyfe
PAX: Gold Digger, Papa Bear, AAA, Pebbles, Malibu, El Capitan, Derby, Roadkill, Étouffée, Link (F3 Houston)
FNGs: None
COUNT: 11
CONDITIONS: perfect fall morning 50 degs.

WARMUP: SSH, WMH, Good Mornings then right to it.

THE THANG: Partner Up: One does exercise, one MOT to tree and back. 400 Squats, 400 Heal Taps, 300 Sit Ups, 300 Step Ups, 200 Dips, 200 Merkins, 100 Swing Rows, 100 Absolutions.

MOT
400’s Mosey
300’s Karaokee
200’s Politicans
100’s Sprint

Ran out of time around Merkins/Swing Rows. As a groups did about 3mins of absolutions. Don’t know what I was thinking for trying to complete 100 of those.

MOLESKINE: 1000 is used 120-130 times in the Bible.

The number 1000 carries special symbolic significance in the Bible, often representing completeness, fullness, or vastness beyond human comprehension.

The symbolic use of 1000 in the Bible invites us to expand our thinking and perception of God’s work in the world. It challenges us to look beyond our immediate circumstances and consider God’s eternal perspective and vast plans for creation.

1. Deuteronomy 7:9 – “Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.” Here, 1000 symbolizes God’s enduring faithfulness.
2. Exodus 20:6 – “But showing love to a thousand generations of those who love me and keep my commandments.” Here, 1000 is used to express the vastness of God’s love for His faithful followers.
3. 1 Chronicles 16:15 – “He remembers his covenant forever, the promise he made, for a thousand generations.” This verse emphasizes the eternal nature of God’s covenant.

ANNOUNCEMENTS: check slack

COT: count off, name-o-rama, Prayers for El Captain for end of year work rush, Derby’s grandmother who passed away and all those not having a place or people to celebrate the holidays with, Malibu’s job search, Sickness going around with kiddos. Coffeeteria.

Thank you Link from Houston for joining us this morning. It was a pleasure leading you all.

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25 to Stay Alive

AO: the-knoll
Q: El Capitan
PAX: AAA, Juicy J, El Capitan, Gold Digger, Piglet, Roadkill, Sparrow
FNGs: None
COUNT: 7
CONDITIONS: cool & clear

WARMUP:

Climb routine
PE Stretches
Willie Mays Hays
Good mornings

THE THANG:

Mosey to Pebbles’ to gather coupons

– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.

(Round 1 / Round 2)

Flood table: elevated crunches / dips

(MOT) Lunge

Flat space: curls / overhead presses

(MOT) Mosey down to road

Road: Curb merkins / Jump squats

(MOT) High knees back to flood table

Switch to second set of exercises at the bell.

Return coupons to Pebbles’ & back to playground

MOLESKINE:

There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.

ANNOUNCEMENTS:

Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.

COT:

Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.

It was a joy to lead y’all this morning!

:el-capitan:

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Frozen Indigenous Circuits 🥶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??

Prayers for the people of Sudan.

Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead y’all this morning!

:el-capitan:

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4 Part Dora

AO: the-knoll
Q: Stubs
PAX: Gold Digger, AAA, Stubs, Lady Liberty, Roadkill, El Capitan, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0, Icebox 2.0, Sandlot 2.0
FNGs: None
COUNT: 12
CONDITIONS: beautiful with a Beaver super Moon

WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table

THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs

MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3

ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend

COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!

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Station to station

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Sooie, Roadkill, Stubs, Gold Digger, AAA, El Capitan, Juicy J, morning stār, Pebbles, Étouffée, Link (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 14
CONDITIONS: chilly start but quickly warmed up

WARMUP: SSH x20
BACs x12
BacBacs x12
Shoulder presses x12
Slow squats X10
Willy Mays Hays OYO
Mosey to far stop sign (voted on by Pax on Election Day)

THE THANG:
5 teams
4 stations
5th team as timer carried 50LB sandbags to fire hydrant and back

2 Rounds
Mercs
Squats
LBCs
Dips

2 Rounds
Carolina dry docks
Swing rows
Freddie Mercuries
Step ups

With remaining time we did 11s on grassy hill
Jump Squats and Hand Release Mercs

MOLESKINE:
Don’t Borrow Worry

ANNOUNCEMENTS:
Good Luck to All participants in the Tussle
COT: silent prayer and coffeterria

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.