Tag: Étouffée

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The Knoll

Date: 2026-05-21 AO: The Knoll Q: AAA , PAX: AAA, Pebbles, Étouffée, The Banker, Malibu, Juicy J, G-string, Timber FNGs: None COUNT: 8 CONDITIONS: warm
WARMUP:jumping jacks -slow squat -slow merkin -baby arm circles -jog stop sign and back
THE THANG: 100 pull ups 100 push ups 100 sit ups 100 squats Partner runs to stop sign and back, alternate exercise until each partner does 100 of each
1 minute squat jumps 1 minute dry dock 1 minute iron Mike 1 minute bench Merkin
MARY: leg raises, American hammers, flutter kicks
MOLESKINE: Grattitude, take a moment of silence to think of a few things we were grateful for.
ANNOUNCEMENTS: spring fling this weekend
COT: prayers for squatters wife, G in his job transition,
PLAYLIST: classic rock
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[Pain Train] Presidential Fitness Test

Date: 2026-05-08 AO: Pain Train Q: Pebbles , PAX: Pebbles, Derby, Cheeks, Roadkill, Half Lyfe, Wolfpack, Shakira, FLO, G-string, Siri, Étouffée FNGs: COUNT: 11 CONDITIONS: Cold – stings the hands
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Slow Merkins
THE THANG: Get Up x 10 (sit up with block to overhead press) Human Up X10 (absolutions) Walkers x 10 ( Lt. Dan’s holding coupon) Body ups x 6 Pull ups
Run around playground
Repeat for 30min
MOLESKINE: Exercises spell out George Herbert Walker Bush Reps add up to 41. He’s the 41st president Today is my 41st birthday
We talked about the Presidential Fitness Test that fell out of favor because kids felt shame. It’s important to test yourself to know where you’re at. Where your strengths are, where other’s strengths are.
ANNOUNCEMENT Let’s go Juicy J half marathon!
COT: Prayed us out
PLAYLIST: Random
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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

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The Knoll

Date: 2026-04-02 AO: The Knoll Q: Stubs , PAX: Étouffée, Stubs, Roadkill, Pebbles, Shakira, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0 FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: SSH x20 BACs, BACBACS, OHP x15 Low slow squats x 10 Slow mercs x5 Slow mosey to stop sign
THE THANG: Dora Partner 1 runs to fire hydrant and back Partner 2 exercises As a team complete 300 squats 200 4 count flutter kicks 100 Mercans 75 Carolina dry docks
Pax planked or did imperial walkers while waiting for 6th
5 minutes of Mary Imperial walkers, ww1s, crunches, hammers, low slow squats, leg raises, etc.
MOLESKINE: sometimes you need to keep it simple
ANNOUNCEMENTS: Many spring events please check slack for more details. COT: Prayers and coffee
PLAYLIST: the alt hits of the 2010s
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The Knoll

Date: 2026-03-31 AO: The Knoll Q: Stubs , PAX: Étouffée, Papa Bear, Stubs, Half Lyfe, Sparrow, Pebbles, morning stār, AAA, Juicy J, Roadkill, Bumblebee 🐝 2.0 FNGs: None COUNT: 11 CONDITIONS: perfect
WARMUP: 10x ssh 10x BACs, BacBacs, OHP 10x low slow squats Willy Mays hays OYO Mosey to stop sign, then to water table
THE THANG: Deck of cards Aces =15 reps Face =10 reps Numbers = as indicated Deuces wild – run to backstop and back and pax calls out exercise of choice
Hearts = squats Spades = step ups Clubs = Mercans Diamond = Dips
Wilds were – LBCs, monkey jumpers, lazy imperial walkers and cobras
Mary was 20x ww2s and LBCs
MOLESKINE: needed to keep it simple – so the deck of cards made todays Q easier. Definitely having a harder time getting up and out these days and didn’t want to over complicate it.
ANNOUNCEMENTS: Lots of upcoming events mentioned crawfish boil March into May Juicy half marathon Family farm camp 4:13 ruck event F3 dads workout in May As always check slack
COT:prayers and coffee
PLAYLIST: some 2000 alt jams at a low volume. Plenty of chatter. Sound of birds.
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The Knoll

Date: 2026-03-26 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée, Timber FNGs: None COUNT: 6 CONDITIONS: Cool and balmy
WARMUP: Side straddle hops Bacs Bac Bacs Don Quixotes Cherry Pickers Low slow squats 50 pushups for Half Lyfe
THE THANG: 11s on the hill Round 1: Carolina Dry Docks and Burpees Round 2: Iron Mikes and Lt. Dans
MOLESKINE: Lots of running – we covered 2 miles of hill running with hard leg work in between. My legs will be toast.
ANNOUNCEMENTS: Pitmaster BBQ The Struggle
COT: Stress is real. Don’t deny it. Check in with your brothers to see how they are doing.
PLAYLIST:
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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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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.