Category: The Knoll

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Piglet Beatdown

Date: 2026-03-19 AO: The Knoll Q: Piglet , PAX: Piglet, Roadkill, Juicy J FNGs: None COUNT: 3 CONDITIONS: excellent
WARMUP: side straddle hops, arm circles, backpacks, various stretches
THE THANG: Cone 1 – burpees, run to Cone 2- Abs – repeat process until death. Mixed in mike tysons, merkins, and burpees. Solid classic beatdown
MOLESKINE: Piglet’s words of wisdom
ANNOUNCEMENTS: F3 Dads and Pitmaster cookout
COT: Prayers up
PLAYLIST: Roadkill’s flatulating sounds
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Malibu’s Ruck-aroni around the ‘hood

Date: 2026-03-17 AO: The Knoll Q: Malibu , PAX: Juicy J, Half Lyfe, Roadkill, Stubs, Étouffée, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect
WARMUP: side straddle hops, arm circles
THE THANG: 3 Mile Ruck around the neighborhoods
MOLESKINE: Malibu’s words of wisdom
ANNOUNCEMENTS: F3 Dads and Pitmaster cookout!
COT: Prayers up for friends and family and all the wars going on
PLAYLIST: none needed
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Pebbles Beatdown

Date: 2026-03-24 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée FNGs: None COUNT: 5 CONDITIONS: 50 ish
WARMUP: side straddle hops, various stretches
THE THANG: Rotating merkins, pullups, abs, dips, lunges. Rotate based on group run up to the fire hydrant.
MOLESKINE: Pebble’s words of wisdom – Check up on your friends. Lots of folks struggling right now.
ANNOUNCEMENTS: F3 Dads – check slack
COT: Prayers up!
PLAYLIST: rock ‘n roll, alternative rock, and some Creed!
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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*