Tag: AAA

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Micro Murph

AO: the-knoll
Q: Sooie
PAX: Derby, Half Lyfe, AAA, Sooie, Sparrow, morning stār, Gold Digger, Tonks (2.0), Fish Biscuit (2.0), Bumblebee (2.0), All Star (2.0), Ninja (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool. Humid. Spring.

WARMUP:
Get loose!
Head nods/shakes/circles in cadence
Shoulder rolls in cadence
BAC
BBAC
Low slow squats
plank knee tapping
Low plank -> high plank -> finger tip plank

THE THANG:
Micro Murph EMOM style.
EMOM 1 pull-up, 2 merkins, 3 Jump Squats, 20 yard sprint (30x). Focus on power and form!

Cooldown mosey
Mary

MOLESKINE:
Focus on the basics.

ANNOUNCEMENTS:
Check slack

COT:
Prayers offered. Sooie Brewie down the hatch.

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Derby’s 2nd Race

AO: the-knoll
Q: Derby
PAX: morning stār, Half Lyfe, AAA, Ex-Pat, Sooie, Pitmaster, @GoldDigger, @Bumblebee (2.0), @Birdman (2.0), @Allstart (2.0), @Eagle (2.0), @Ninja (2.0), @Rubics (2.0)
FNGs: None
COUNT: 14
CONDITIONS: Perfect

WARMUP: 5 Good Mornings, Baby Arm Circles, Big Arm Circles, Back Backs, Willie Mays Hayes, SSH

THE THANG: EMOM – Merkin Mania

Mosey down the street (10 burpees halfway)

0-5 Minutes: 10 Merkins w/ 20 Crunches
6-10 Minutes: 10 Merkins w/ 30 sec Butterfly Kicks
Mosey down the street (10 burpees halfway)

11-15 Minutes: 10 Merkins w/ 20 Lunges (1 is 1)
16-20 Minutes: 10 Merkins w/ 30 sec Freddie Mercuries
Mosey down the street (10 burpees halfway)

21-25 Minutes: 10 Merkins w/ 20 Jump Squats
26-30 Minutes: 10 Merkins w/ 30 sec WWII’s

Wrapped up w/ Merkin Burnout

MOLESKINE: Both beatdowns were loosely reflective of the first I attended at The Knoll and Pain Train. Used those to reflect on my appreciation for F3 and the incredible Men I’ve met in this journey.

ANNOUNCEMENTS: Thank you Sooie for the brew! Congrats on setting what we believe is The Knoll Merkin record of 375 Merkins!

Family Campout last weekend of May. See morning stār for further details.

COT: Safe travels to those hitting the road this weekend.

Thank you for the opportunity to lead this morning!

-Derby

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Derby’s First Race

AO: the-knoll
Q: Derby
PAX: El Capitan, AAA, G-string, Timber, Malibu, morning stār, Sooie, Stubs, Ex-Pat, Papa Bear, Étouffée, FLO, Tebow, @rubix @golddigger @bumbleebee, @Gecko
FNGs: 1 @Gecko
COUNT: 18
CONDITIONS: Perfect

WARMUP: Baby Arm Circles, Big Arm Circles, Back Backs, Moroccan Night Clubs, Shoulder Press, Willie Mays Hayes, SSH

Mosey down the street to loosen up

THE THANG: Pair up DORA – One Runner/One Worker

Set 1 (Accumulating w/ Partner):
200 Merkins
200 Lunges (1 is 1)
200 WWII’s
*Early finishers go back to Merkin’s

Mosey down the street to “catch our breath”

Set 2 (Holds awaiting partner):
2x Low Plank
2x Butterfly Kicks
2x Squat

Ended w/ 5 minute Mary: Berpees, Heel Taps, J-Lo’s, Leg Lifts, V-ups, etc.

MOLESKINE: Reminder not to get caught up in life and lose focus on family. There are plenty of distractions out there that attempt to drive that wedge and sometimes it takes us stepping back to reprioritize what matters most.

ANNOUNCEMENTS: Farm campout the last weekend of May. Reach out to morning stār for further details.

COT: Closed out w/ short prayer for families adjustment to Summer.

Thank you for the opportunity to lead the workout this morning!

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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!