Category: The Knoll

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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.
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Shakira’s Racewalk School (Pt. 1)

Date: 2026-02-10 AO: the-knoll Q: Shakira PAX: Stubs, Roadkill, Juicy J, FLO, AAA, morning stār, Shakira, Étouffée, Wolfpack, Sparrow, Derby, Pebbles, Sooie, Bumblebee (2.0), Link (2.0) FNGs: None COUNT: 15 CONDITIONS: Upon rising from bed, the PAX were greeted by Piglet’s Favorite Kind of Weather (Shorts Weather) and a balmy temperature of 47 degrees. Our resident meteorologist, Juicy J, informed us that the feel-like temp was 42 so the PAX would have to keep moving if they were going to stay warm in the Gloom. Fortunately, by the end of the workout several PAX reported that they were sweating buckets and the feel-like had mysteriously risen to 70.
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 15 Press ups, 15 Twinkle Toes, 10 low slow merkins, Mosey.
Pebbles, Derby, and Étouffée wanted to make sure they weren’t late for Shakira’s school so they showed up early for an extra 10 minutes of sand bag burpees.
THE THANG: The PAX began their initiation into Shakira’s Racewalk School with a brief explanation of the rules of Racewalk and a group mosey. Bumblebee and Link appeared to be future racewalk olympians and are on the Shakira shortlist for full scholarships.
Next, the PAX’s completed an endurance test called the 7 of Diamonds workout: 4 sets of Burpees, Iron Mikes, WW2s, and Twinkle Toes in increasing count (7, 14, 21, 28). MOT was a choice between bear crawl and imperial walkers.
Finally, the PAX completed a 10 minute “Move & Hold” Lie Detector test to discover if their “Hips Don’t Lie.” Results were mixed, so we will have to repeat this experiment again soon.
60 second plank 3 x 30s glute bridge, 30s hold (Rleg, Lleg, both) 3 x 30s core exercise, 30s hollow hold or plank (scissors, dying cockroach, Shakiras (Jlos)
MOLESKINE: “When you fall get up, oh, oh…And if you fall get up, eh, eh”
ANNOUNCEMENTS: Holy smokers coming up soon in East Nashville!
COT: A moment of silence to reflect in gratitude for what we have and pray for all in need.
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I ain’t sayin I’m a Gold Digga

Date: 2026-02-05 AO: the-knoll Q: Gold Digger PAX: AAA, Roadkill, Pebbles, morning stār, 2.0 Churchill, 2.0 Bumblebee, 0 FNGs: 1 0 COUNT: 7 CONDITIONS: cold (23 degrees) and cloudy
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son
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Go for the Gold digger (virgin Q)

Date: 2026-02-03 AO: the-knoll Q: Gold Digger PAX: Derby, Shakira, Juicy J, AAA, Étouffée, morning stār, Roadkill, Pebbles, 2.0 Bumble bee, Asa (forgot last name) “dirty bird” FNGs: 1 Asa (forgot last name) “dirty bird” COUNT: 11 CONDITIONS: cold cloudy
WARMUP: SSH, back backs, baby arm circles, shoulder press, stretch on your own
THE THANG: Dora
Run to tree and back while partner does exercise. Each round those done first cover the difference Round 1: 200- squats, merkins, dips, crunches
Round 2: 100- squats, merkins, dips, crunches
Round 3:
50- squats, merkins, dips, crunches fast as you can
Circle up Name an exercise (derby:plank with leg lift)
Ring of fire: 4 times

MOLESKINE: stay focused don’t let distractions and dangly things get in the way of what you are going after
ANNOUNCEMENTS:
COT: pray for those still without power, our line men, tree guys(@piglet) and those stressed by the storms

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The “I gotta spot” workout

Date: 2026-01-29 AO: the-knoll Q: Juicy J PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS: Frosty 21
WARMUP: Side straddle hops – Baby arm circles – Backpacks – Willie May Hayes
THE THANG: – World War I– 3 min – (8) 50-yd sprints (10 sec rest between sprints) – Sprint 1–2: 70% – Sprint 3–4: 80% – Sprint 5–6: 90% – Sprint 7-8: who knows – Little baby crunches – 3 min – (8) 50yd sprints (same format) – LBC’s – 3 min – Repeat cycle – Leg raises – Flutter kicks – Air squats
MOLESKINE: Liberterian vs Dem vs Maga views (time to bounce back tomorrow Lol)
ANNOUNCEMENTS: “wifey needs the truck!”

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Push it

Date: 2026-01-22 AO: the-knoll Q: Pebbles PAX: Étouffée, AAA, Roadkill FNGs: None COUNT: 4 CONDITIONS: Cold then really foggy
WARMUP: Lots of things then jog to the stop sign
THE THANG: 11s Merkins and Carolina Dry Socks 10 dips, 10 incline Merkins, 10 decline Merkins for 1-minute 30 seconds rest Repeat 10 times
MOLESKINE: Lots of push ups. Lactic acid is a real thing
ANNOUNCEMENTS: Check Slack
COT: Keep pushing
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Snow day prep. Gets those legs and core ready for pulling kids up hill on sled.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, Malibu, Sooie, Piglet, AAA, Étouffée, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: chilly, clear skies, beautiful morning.

WARMUP: SSH, IW, OHP, Seal Claps, WMH, Runners Stretch.

THE THANG: 8 stations.
1 (timer) – run to back stop and back.
2 feet elevated, legs at 90 degrees up against playground wall equipment. 4 exercises 20 reps each. Touch both hands to wall (crunches), alternate touching wall (think heal taps), elbows to knees (crunches), elbows to opposite knees (crunches).
3 step ups with sand bag
4 squats with sand bag.
5 on the ground V formation and imagine 2 dumbbells about 20″ apart (3 exercises) moving legs to I position and Y position (inside dumbbell and outside dumbbell), next is both feet making an M over dumbbells. Then alternate foot M – one foot over and back. Other foot over and back.
6 ultimate lunge with sandbag. Forwsrd, side, back.
7 J Lo’s with mountain climber
8 flutter kicks with press. 4 count flutter kick 2 count press

Exchanged rope flow for backstop run as timer as we got closer to the end. (Thank you Piglet and morning stār).

Always a pleasure to lead. Thank you for coming out and embracing the cold.

MOLESKINE: long weekend spent a lot of time with kids. Love watching them grow and learn new things.

ANNOUNCEMENTS: Wed night Bible Study starting up, lean pax going on. Check slack. Prepare for winter storm.

COT: Count off, name o rama, prayers, coffee.

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Easiest EMOM Ever (E3)

AO: the-knoll
Q: Sooie
PAX: Pebbles, Étouffée, AAA, Sparrow, Malibu, Roadkill, Sooie, Legos, Stubs
FNGs: None
COUNT: 9
CONDITIONS: 50 degrees beneath a waning gibbous moon.

WARMUP:
– Imperial Walkers 8x (why 8?!? No idea)
– Good Mornings 5x
– 10x in cadence of each: BAC, BBAC, Shoulder Tap, overhead clap, seal clap, Moroccan night clubs, over head press, scissor chops
– Scorpions
– Hill sprints/mosey 3x at 50/75/100% effort

THE THANG:
E3: Every minute in the minute 3 exercises, 1 rep each.
– pull-up with 5 count descent
– Plyo merkin 5 count descent
– Squat broad jump 5 count descent
Repeat 30x

Mary:
Leg lifts
American hammers
Plank

MOLESKINE:
Cultivate intentionality whenever you can.

T-claps to Étouffée and Pebbles for showing up early for a pre-EMOM EMOM with sandbags!

ANNOUNCEMENTS:
leanpax

COT:
Prayers, coffee, and catch-up!