You can take the Boy from Love Circle Hill, but you can’t take the Love Circle Hill Out of the Boy

AO: the-knoll
Q: SalPal
PAX: Étouffée, Pebbles, El Capitan, morning stār, Half Lyfe, Timber, Gold Digger(sp?), Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: Moist

WARMUP: Quick mosey to the nearby hill

THE THANG: Two interval sets:
30 seconds, 5 burpees, bernie up hill, 5 Lt Dans, Mosey down hill
1:45, then altogether 10 burpees, bernie up, squat jumps, mosey, plank hold to time.

7s:
– Big Boy Situps + WW Merkins
– Iron Mikes + Jump Squats
– Mountain Climbers + Donkey Kicks

Plank Circuit to Close

MOLESKINE:
“I’m sweating a little bit.” – Pebbles
Also Bumblebee did a front flip.

ANNOUNCEMENTS:
– See Nantan announcement on Slack re: convergences.

COT:
– Prayers for Healing for Jay (Matt’s colleague) and Josh (friend of the Knoll).

Come on out Thursday for some fun and games!

Buddy EMOM

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, morning stār, Sparrow, Timber, El Capitan, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: low 60s & dry :pinched_fingers:

WARMUP:

– Downdog – Cobra – Sprinters Stretch w/ slow-mo merkins
– Back stretches
– Baby arm circles / BacBacs 10x in cadence
– Cherry Pickers 10x in cadence
– Motivators to 5

THE THANG:

Buddy EMOM

Partner up & choose a station. You & your partner will be performing 10 rounds (5 rounds per person) of each exercise, beginning every minute 45 seconds

Rest / soviet shakes with any extra time you have left.

After 10 rounds are complete, you will mosey with your buddy to the stop sign & back.

Rotate to next station & begin new set when all PAX are ready.

Stations are:

Arms
Superman merkins x10
Hangs until partner finishes

Legs
Monkey Humpers x20
Spiccolis until partner finishes

Core
V-Ups x15
Plank until partner finishes

Took a final mosey down Goodpasture & returned by 6:15

MOLESKINE:

In the season of Father’s Day, I encouraged the PAX to seek to draw near to their kids & not let the mistakes of their own dads control them. We have a choice to draw near or keep away. Draw near & reach out to other men for encouragement & fellowship.

Closed out with the Lord’s Prayer.

ANNOUNCEMENTS:

Check 2ndf on Slack for details on Nerf Night w/ Wolfpack & co. Looks like another game night with Firefox is coming up too!

Keep an eye on the Slack for special announcements coming soon as well.

COT:

Countorama, Nameorama, coffeteria enjoyed.

It was a pleasure leading y’all this morning!

:el-capitan:

Butterfly Tag & Tabata War

AO: the-knoll
Q: El Capitan
PAX: Half Lyfe, AAA, Papa Bear, Pitmaster, Derby, morning stār, Stubs, Sparrow, El Capitan, Tebow, Étouffée, Sooie, @Sandlot (2.0), @IceBox (2.0), @FishBiscuit (2.0), @Tonks (2.0), @Eagle (2.0), @Bookworm (2.0), @CreekRunner (2.0), @Bumblebee (2.0), @GabbyCat (2.0), @Foxy (2.0)
FNGs: None
COUNT: 22
CONDITIONS: Very foggy! Low 60s

WARMUP:

Climber stretches with some added back + quad work. So nice.

Took a mosey to the old Anderson house & back.

THE THANG:

Part 1 – Butterfly Tag

Mosey to lit cones in field.

Two pax are IT, trying to tag everyone else.

All PAX must perform “flying motion” while evading taggers (BACS, raise-the-roofs, Moroccan Night Clubs, etc.).

If tagged, you become a cocoon & perform 10x Lotus squats (arms clasped straight above head) before returning to game.

Game ends when 3 minute timer buzzes. Repeat with new taggers.

Part 2 – TABATA WAR

Mosey to flood table.

Count off into two teams.

4 identical Tabata stations for both teams, opposite sides of flood table.

Stations are:

Step-Ups
Bird Dogs
Elevated Merkins
LBC’s

30 seconds on, 15 seconds to rotate.

Deck of cards, shuffled & split on the flood table.

After a full round of exercises are complete, two pax will meet at the table to play a game of War. Best 3 out of 5.

Loser must flick the spinner of doom & their team will perform whatever the pointer lands on:

5 burpees
Sprint to backstop, mosey back
10 Lt. Dans
15 Carolina Dry Docks

Winners stay loose with Soviet Shakes

Played 5 rounds… Team #1 was victorious (3-2)!

MOLESKINE:

My girls & I experienced the joy of the Lord serving at a special VBS last week. Encouraged the PAX to look for opportunities to serve in your community & church alongside your kids. It is so worth it!

ANNOUNCEMENTS:

Check Slack & stay tuned for 4th of July Convergence! :flag:

COT:

Countorama, Nameorama, coffeteria enjoyed.

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

:el-capitan:

Mosquito!

AO: the-knoll
Q: Pebbles
PAX: Malibu, Half Lyfe, AAA, Derby, Timber, Étouffée, El Capitan, morning stār, Sparrow, Stubs, Tebow, Smoltz, Bookworm, Gabby Cat, Foxy, Bumblebee, Creek Runner
FNGs: None
COUNT: 18
CONDITIONS: Muggy, long grass, mosquitos

WARMUP:
Bacs
Bac Bacs
Inch Worms
Slow Squats
Mosey around backstop

THE THANG:
Partner DORA – partner runs around back stop while the other performs exercise
1. Hand release Merkins x 200
2. Iron Mike’s x 200
3. Dips x 200
4. Squats x 200

11s on the hill – Carolina Dry Docks and Lunges

Mary – flutter kicks

MOLESKINE:
I was out for two weeks in Orlando. It was hotter than the surface of the sun, carrying backpacks and kids all day. It was a great ruck workout.

ANNOUNCEMENTS:
The STRUGGLE is this weekend. Sign up on Slack to participate.

COT: Prayed us out

Among Us! IRL

AO: the-knoll
Q: Sooie
PAX: Pitmaster, Tebow, morning stār, Derby, El Capitan, Half Lyfe, Ex-Pat, Sooie, Tonks (2.0), Fish Biscuit (2.0), Eagle (2.0), Bumblebee (2.0), Rubicks (2.0), Gabby Cat (2.0), Foxy (2.0)
FNGs: None
COUNT: 15
CONDITIONS:
On the rain-lashed knoll, beneath a sky of iron-wrought clouds, the sodden grasses cling to our boots like the tendrils of some voidborn beast. The air, thick with mist, melds garb to flesh in the cool, sunless, morning light.

WARMUP:
As the chrono strikes 0530, our band of 12—soon to be 15—gathers. I, the Q, begin by clearly stating the non-professional capacity in which I will be leading thus deflecting all potential lawsuits of disgruntled PAX.

We rouse the frame for the tasks ahead:
• Side Straddle Hops: 12, counted in cadence
• Baby Arm Circles: 12 forward, 12 reverse, in cadence, loosening shoulders.

Lo! Silhouettes pierce the mist— Tebow, Pitmaster, and Eagle, our tardy kin, swell our ranks to 15. We trek among the three beacons outlining the tasks to undertake a live, knoll rendition of Among Us.

THE THANG:
Three stations, ~80 yards apart in a triangular constellation, bear tasks to test our mettle. Each demands 260 collective reps, with a limit of 10 per PAX per visit:
• STATION 1: Pull-Ups/Swing Rows
• STATION 2: Dips
• STATION 3: Step-Ups, (2=1)
Papers drawn from the Q’s helm decree fates: 13 bear “C” for Crewmate, scattered to Beacons 1, 2, or 3; 2 bear “I” for Imposters cloaked in guile. The quest is clear: Crewmates must complete all station reps to triumph. Imposters must snuff out the crew with a silent tap to foot or shoulder, their treachery veiled by false labor.
The fallen enter a spectral limbo, holding a plank where they have fallen ‘til a passing crewmate spies them, then cycling a torturous mantra—10 Merkins, 20 WW2 Sit-Ups, 30 Squats—until the quest’s end. Emergency councils, summoned by SSH when any PAX begins hopping and all join, convene at the site of the fallen to banish a suspected Imposter.

The Clash:
I, first to fall, am tapped by an Imposter’s stealthy touch en route to Station 1. Planking in the wet grass, I await discovery. Tebow, true witness, finds me, but the crew, blinded by doubt, casts him out in a council. We two share the spectral cycle—10, 20, 30, a grinding hymn. Another falls, a second council banishes a crewmate in error. Four now haunt Station 1’s limbo. Yet a third strike reveals an Imposter—TONKS, unmasked by suspicious deeds! With one imposter left and nine crewmates standing, the stations’ tallies dwindle—10 reps remain at each. As 0600 chimes, the crew completes the final reps, claiming victory o’er the Imposters deceit.

The Pursuit’s End:
With tasks fulfilled, we turn to primal chases—games of Infection and Toilet Tag, fleet-footed sprints across the knoll until 0615 seals our labor.

MOLESKINE:
Outdo one another in showing honor.
-Romans 12:10

We take time to honor one another. Prayer requests offered.

ANNOUNCEMENTS:
Check slack

COT:
Enjoyed the more laid back pace of Summer sipping Mtn. Mojo and Choco milk whilst the 2.0’s frolicked amongst the playground.

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!

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

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*

Passing of the Flag

AO: pain-train
Q: Wolfpack , Siri
PAX: Pebbles, Timber, Half Lyfe, voucher, El Capitan, Cheeks, Derby
FNGs: None
COUNT: 9
CONDITIONS: Perfection.

WARMUP: Mosey to stage

THE THANG:
Wolfpack’s Thang
Loose Caboose Pain Train Style
Each PAX took a coupon or two from the stack and lined up on the track. We completed a lap around the track and stopped ten times to do ten burpees. The last PAX moves to the front at each stop to add variation in the farmer’s carry. 100 Burpees total and lots of weight moved 1/5 of a mile.

Mosey back to startex with a brief detour for some uphill walking lunges.

Siri’s Thang
PAX picked a coupon and lined up at the stage for two rounds of the following circuit:
– Deadlifts
– Curtsie Squats
– Merkins
– Rows
– Curls
– Skullcrushers
– Mountain Climbers with Leg Lifts

Then we all lined up for a whole lot of sprints across the field. Classic Siri.

MOLESKINE: Greatest AO in the land!

ANNOUNCEMENTS: Make sure to updated your ICE in Slack.

COT: What an absolute honor it has been to lead this AO over the past year. Definitely leaving before I’m ready, but there is no better PAX to pass the flag over to than Siri. Thank you Siri for EHing me and for the incredible amount of support and motivation you have given me the past couple of years. Just went through my pictures and we first started the Off The Books workout at Red Caboose Park on October 11th, 2023. So to see it come to full fruition in May 10, 2024 and then to pass the leadership to Siri on May 2nd, 2025 is truly incredible. Excited to see how this group continues to grow and lead in the coming year. Thank you again to all the PAX who show up every Friday morning to fuel the Pain Train. SYITG!!

The Pack and the Long Wolf

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Siri, morning stār, Stubs, Timber, El Capitan, Derby, Half Lyfe, Bumblebee(2.0)
FNGs: None
COUNT: 10
CONDITIONS: Perfection.

WARMUP: We don’t do warmups.

THE THANG:
The Pack and the Lone Wolf.

A tight circle of 15 cones were presented to the PAX.
Cones alternated between: Merkin, Squat, Alternating Exercises of: Bent Over Rows, Curls, Kettlebell Swings, Dips, and a Ruck.
Exercises preformed Tabata style 60 second work/20 second rest and then transition one cone to the right for next exercise.
Exercises performed slowly with a 4 count down and 4 count up.
When completing the ruck… PAX were asked two questions and asked to respond with a one word answer upon returning: What brings you back to the Pack between F3 workouts? What do you bring to the Pack each workout?
We completed the full circuit twice and ended precisely at 6:15:07.

MOLESKINE:
Bumble Bee was an absolute beast today!

ANNOUNCEMENTS: Come join our Monday Morning Edwin Warner Rucks!

COT: Come to the well and drink long and often, but never wait for it to fill itself, come bringing gifts of your own accord to fill it for others.