Tag: AAA

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Partner Up

AO: the-knoll
Q: Timber
PAX: morning stār, Malibu, Timber, AAA, Pitmaster, G-string, Étouffée, Stubs, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 70 degrees, partly clouded, just right for a sweat

WARMUP: Mosey (covered F3 mission, 5 core principles, Credo here), SSH, Slow Merkins, Slow Squats, BACs/back BACs/shoulder raises, Don Quixotes, good mornings

THE THANG: Partner up
1.Stations X 3: 40 sec on, 20 off
a. Pull-ups / plank
b. Stepups / Merkins
c. Bulgarian split squats / dips
d. Knee raises / mountain climbers

2. DORA (Hero style): walk hands out to plank and execute merkin, walk hands back. 50 reps. One partner does exercise, other runs ~100 yards

3. Vacuum Cleaner (3, 2, 1 rep sets): wheelbarrow position, walk 3 steps, do 3 merkins, walk 3 steps back; do set of 2, set of 1

MOLESKINE: G-string went beast mode and ended the DORA early for everyone, thanks to Étouffée for bringing some great coffee

ANNOUNCEMENTS: farm camp out with family the last weekend of May – see morning stār for more details!

COT: every drop of sweat is a deposit in something bigger than fitness – it’s a deposit into our discipline, integrity, and commitment into becoming better men. This time together isn’t just about reps and sets. It’s about accountability, resilience, and choosing discipline over ease.

Prayer intentions were given, and prayed for. Thanks for joining me this morning, men!
-Timber

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mini-Murph and more

AO: the-knoll
Q: Timber
PAX: The Banker, Pebbles, El Capitan, G-string, AAA, Étouffée, Sooie, Stubs, Malibu, Derby, Sparrow, Papa Bear, Siri, Pitmaster, Half Lyfe, Smoltz (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 19
CONDITIONS: Perfect, 60 degrees

WARMUP: mosey, SSH, slow merkins, slow squats, good mornings, leg stretches (covered F3 mission, 5 core principles, credo here)

THE THANG:
1.Mini-Murph: 15 squats, 10 merkins, 5 pullups X 10 sets (run ~300m after 5th and 10th sets)
2. Stations x 2 (40 sec on 20 off while rotating): fast feet, carolina dry docks, standups/sitdowns without using hands
3. Agility work: ~30 yard uphill distance on road, single leg hops, backwards run, side shuffle, bear crawl, frog jumps, sprint

MOLESKINE: played some tunes, good encouragement on the murph station, coffee by El Capitan, good effort by Smoltz leading the way

ANNOUNCEMENTS: Pebbles out on Thursday and needs a coffee guy

COT: I shared the Parable of the Oranges: be intentional in our roles as fathers, husbands, workers. Smoltz shared a personal reflection about why he likes coming to F3 (fuels his competitive drive, feels a sense of accomplishment doing something in the morning, likes to work out).

Prayer intentions were shared and prayed for.

Thanks for letting Smoltz and I lead you this morning!
-Timber

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What’s next? Hmm…

AO: the-knoll
Q: morning stār
PAX: Pebbles, Half Lyfe, AAA, Derby, Stubs, morning stār, Bubble bee (Q and 2.0), All Start (2.0), Ice box (2.0), Sandlot (2.0), Ninja (2.0)
FNGs: 1 Ninja (2.0)
COUNT: 11
CONDITIONS: nice and wet

WARMUP: you did it at home right?

THE THANG:
Part 1: Dora-ish … 1 partner does excercise, the other runs to the street and back. Excercises: 20 squats, 15 golden burpees, 20 merkins, 20 SSH.

Part 2: Several games of infection.

Part 3: Round the circle, each PAX choses exercise and reps.

MOLESKINE: tag gets my lungs burning every time … welcome Ninja! Thanks for bringing your 2.0s out PAX!

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G.A.M.E.S.

AO: the-knoll
Q: morning stār
PAX: The Banker, Timber, Étouffée, Pebbles, Sooie, El Capitan, Derby, morning stār, AAA, Ex-Pat, Bubble Bee (2.0), Rubix (2.0)
FNGs: None
COUNT: 12
CONDITIONS: lovely

WARMUP: mosie on the street with pauses for merkins, jump squats and imperial walkers … mosie to the flood memorial bench

THE THANG: 5 seconds of work; 25 seconds of active recovery
power erkins, jump squats … then switch to dips and jump squats

Practiced G.A.M.E.S. during active recovery.

– Gratitude of what is or what’s happened recently
– Anticipation of something to come
– Memories from the past that bring joy
– Experiences you can create that will put a smile on someone’s face
– Song to sing

COT: read a quote that’s been hitting me deeply lately …

““You cannot live well without a friend, and if Jesus be not your friend above all else, you will be very sad and desolate. Thus, you are acting foolishly if you trust or rejoice in any other. Choose the opposition of the whole world rather than offend Jesus. Of all those who are dear to you, let Him be your special love. Let all things be loved for the sake of Jesus, but Jesus for His own sake.” (Thomas a Kempis)”
YHC encouraged the PAX to reflect on who their friend, special love was and to reorient if needed.

Stay thirsty my friends,
-m*

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Enter a workout title…

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Sparrow, Malibu, AAA, Half Lyfe, Timber, Ex-Pat, Derby, Samwise (2.0), Rubix (2.0), Icebox (2.0), Iowa (2.0), All-Star (2.0)
FNGs: 1 All-Star (2.0)
COUNT: 14
CONDITIONS: Perfecto Mundo.

WARMUP: BAC, BACBAC, LSMerkin, LSSquat

THE THANG:
Partner up
One partner works while the other performs a 10 yard out and back movement for 4 sets.
Round 1: Merkins and Walking Lunges
2 minute Ab Workout
Round 2: Squats and Bear Crawls
4 minute Toilet Tag

And again!

Round 3: Pullups and Walking Lunges
2 minute Ab Workout
Round 4: Stepups and Bearcrawls
4 minute Toilet Tag

MOLESKINE: Fun to have your 2.0 out HalfLyfe!

ANNOUNCEMENTS: PainTrain shovel flag hand off and 1 year anniversary tomorrow… Check the pain-train channel and get your HC in!

COT: I needed the well to drink from today. Thank you guys for filling it with meaning and purpose. Sometimes you come to drink, sometimes you come to pour.

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(B)Easter Egg Hunt 2025

AO: the-knoll
Q: El Capitan
PAX: Wolfpack, Derby, Papa Bear, AAA, Sooie, El Capitan, Ex-Pat, morning stār, Pebbles, Timber, Half Lyfe, G-string, Pitmaster, Étouffée, @GoldDigger, @Rubix (2.0), @Schmaltz (2.0), @Bumblebee (2.0), @Grizzly (TBD)
FNGs: 1 @Grizzly (TBD)
COUNT: 19
CONDITIONS:

Mid-50s, lovely sunlit clouds at 6:15

TUNES:

Young & Heavy

WARMUP:

Climb routine
Back stretches
Willie mays hays
Good mornings!

THE THANG:

– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat

Ended with MARY: a 3-round Ring of Fire & American Hammers

MOLESKINE:

Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.

ANNOUNCEMENTS:

– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!

COT:

Countorama, Nameorama, coffeteria.

It was a pleasure leading y’all this morning, men!

I’m ready for a nap. :yawning_face: :el-capitan:

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Who’s on Deck?

AO: the-knoll
Q: Sooie
PAX: AAA, Sooie, Phillip Lee, Pitmaster, Stubs, Half Lyfe, Gold Digger, Eagle (2.0)
FNGs: None
COUNT: 8
CONDITIONS: Perfect, slight spot of rain at the beginning.

WARMUP:
Woke up. Wanted to go back to sleep. Checked slack. morning stār and Bumblebee have to be DR! I’ll Q. Get the trusty deck of cards. Go to the knoll. Greet PAX.
– loosen up the neck
– (Rain…let’s get that heart rate up)
– Motivators from 5 (hat tip to Bumblebee)
– (Mean streak)
– Baby arm Circles (keep ’em up)
– Back BAC (keep ’em up)
– shoulder taps via bicep curl (keep ’em up)
– Shoulder press (keep ’em up)
– Seal claps (end scene)
– Hip gyrations (don’t make eye contact)
– Walk out merkins
– WMH (review F3 Mission, Core Principles, Credo)

Speaking of “Credo”, *cranks up Creed “Human Clay” (the whole album)

THE THANG:
Hit the Deck
R1:
♣️ = pull-up
♠️ = squat
♦️ = WW2
♥️ = (I know what I have to do but I don’t know if I have the strength to do it) burpees
🃏 = mosey around back stop.
R2: “y’all wanna switch up the exercises or keep em?” 4 hands go up (YHC first). 4 hands stay down. AAA does the “right” thing and raises his hand. (Relief)
R2:
♣️ = merkins
♠️ = lunges (none this round)
♦️ = American hammers
♥️ = SSH in cadence
🃏 = mosey around back stop.
(No drama)
R3:
♣️ = dips
♠️ = lunges (frfr)
♦️ = flutter kicks
♥️ = Mtn climbers

Finished the deck at 0612. Time for Mary.
– hollow hold (hat tip to G-string)
– Low plank (thanks Stubs)

MOLESKINE:
Creed got me nostalgic. Shared a conversation I had with my daughters about the importance of cultivating friendships at an early age (Listening to “Old Friends” by Ben Rector as I’m typing this. [I’m not crying, you’re crying]). Encouraged PAX to reach out to an old friend and be aware of opportunities for new friendships.

ANNOUNCEMENTS:
SPRING FLING THIS SUNDAY!!! Signup if you haven’t.

COT:
Prayers offered. Half Lyfe homebrew thoroughly enjoyed!

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Good Grief

AO: the-knoll
Q: morning stār
PAX: Pebbles, Sooie, Stubs, AAA, Pitmaster, Half Lyfe, El Capitan, morning stār, Papa Bear, Derby, Malibu, clay hoover, Phillip Lee, Gold Digger, She told me, Sardine
FNGs: 2 She told me, Sardine
COUNT: 16
CONDITIONS: Chilly yet spring-like.

WARMUP: Mosey to tree line and back. Ground movements on the way. Avoid the puddle (YHC wasn’t in the mood to get wet this am), avoid posts. Circle up for low slow squats and SSH.

Mosey to 2010 flood memorial bench.

THE THANG:
31 rounds of 15 seconds of work, 45 seconds of active recovery.
Exercise one: 3-2-1 ladder of power erkins and dips
Exercise two: 3-2-1 ladder of jump squats and squats

Modify up option: finish the ladder instead of stopping at the timer.

Each PAX took turns walking around the back stop with a 30# ruck and 30# kettle bell while considering a loss they have not grieved.

Mosey back to the startex for an extended COT.

MOLESKINE:
If we keep the momentum up we the knoll may be ready to spin off another AO … which on one hand, I don’t look forward to because of the great connections we have growing here. And yet, this is how we grow and provide more opportunities for men to accelerate.

Welcome to She told me (formerly “My wife told me”) and Sardine!

Well done welcoming the new men, PAX! Hospitality is one of my favorite things about F3 and we excel at it.

I used to try to come up with a new, creative BD every time I Q’ed. I’m enjoying not having to think much about it and intending to run the “power rounds” for the rest of my days. Let’s see how long that lasts.

Here’s a quote on the danger of not facing our sadness that I didn’t share:
“”Sadness does not sink a person; it is the energy a person spends trying to avoid sadness that does that.” “- Barbara Brown Taylor, From theplacewefindourselves.libsyn.com/17-what-it-looks-like-to-actually-grieve-your-wounds of Adam Young’s “The Place We Find Ourselves” Podcast: “What it looks like to actually grieve your wounds”.

I pray we all find the courage and space to face the losses of our past and present.

ANNOUNCEMENTS: skipped them; check slack or come back Thursday.

COT:
YHC shared that learning to grieve what is, what was not (or what has not come to be) has been the most effective way to grow as a man.

Shared about the 4 achetypes of masculinity: Warrior, Lover, King and Sage. Each has an entry emotion … anger for warrior, sadness for lover, joy for king and fear for sage. In YHC’s experience growing as a lover has helped mature as a King.

YHC read the an account of the passing of Eric Liddel’s life from For the Glory (by Duncan Hamilton). This is a gut wrenching account as Lidell died withough meeting his youngest child.

When I was growing up, I chased after many things. Now, at 41, I am to live in the moment and pour out as much delight on my family and those close to me as I can.

Stay curious my brothers,
-m*

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Another Round of Merkins

AO: the-knoll
Q: The Merchant
PAX: AAA, El Capitan, Sparrow, Sooie, Stubs, Pebbles, Wolfpack, Étouffée, Parka-Eh, morning stār, G-string, Half Lyfe, Timber, Papa Bear, Ex-Pat, Bumblebee, Rubiks, Gold Digger
FNGs: 1 Gold Digger
COUNT: 19
Warm-up:
SSH, BACs, WMHs, Motivators

The Thang:
HIIT Workout
20 seconds of work, 10 seconds of rest
6 exercises in a round, 75 seconds between rounds

Exercises:
Merkins
Sit Ups
Imperial Walkers
Merkins
Crunches
Squats

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Predictable as Sunshine: Cosmic rays and work

AO: the-knoll
Q: Malibu
PAX: Sooie, Half Lyfe, Étouffée, AAA, Malibu, Parka-Eh, Pebbles
FNGs: None
COUNT: 7
CONDITIONS: 57*F and gloriously warm for this dark.

WARMUP:
Mosey to pickup coupons, BAC/BBAC, slow squats, Freddie mercury, and stretching.

THE THANG:
(1) 15’ amrap: 5x ground to overhead with coupon, sprint to pavement.

Rest and stretch.

(2) 12’ amrap: 6x step ups, 4x half moons with coupon, ~10sec plank.

MOLESKINE:
One way I’ve recently been thinking about Integrity is: thoughts/words/actions all directed and ordered to the deepest good things. When I first listened to Papa Roach many moons ago, my bad choices left some Scars. As I’ve gotten older, I’ve been able to grow in the habit of Integrity by being more aware and intentional about the choices in life, and selective in making the right ones. Learning to Rise Again- like the Mary Ellen Carter- isn’t always the easy road but it’s one worth choosing.
My gratitude today for this group of men, who have helped me to live a life of greater integrity. Cheers!

ANNOUNCEMENTS:
BBQ on 4/6 @warner parks. See slack for more details.

COT:
Prayers for Josh, who has a long road of recovery ahead; a safe arrival of my folks today for a family visit; and those intentions in our hearts.