Tag: Étouffée

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The Knoll

Date: 2026-08-25 AO: The Knoll Q: Juicy J , PAX: Sparrow, AAA, Juicy J, Pebbles, Papa Bear II, Étouffée FNGs: None COUNT: 6 CONDITIONS: thick warm juicy air
WARMUP:
THE THANG: Mailbox Melee workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-09-03 AO: The Knoll Q: The Banker , PAX: morning stār, The Banker, Half Lyfe, Étouffée, AAA, Bumblebee FNGs: None COUNT: 6 CONDITIONS: Fine morning
WARMUP: stretching and jogging, work a little bit of calisthenics
THE THANG: Dora- partner does a 25 yard MOT of choice down and back while other partner is getting reps.
MOT’s : Bear crawl, crab walk, lunges, burpee broad jumps, politicians, duck walk
Exercise: 100 Merkins, 200 WWII’s, 300 flutter kicks, 200 squat jumps
MARY: Stretches and personal shares
MOLESKINE: I’m very tired and sore, had to be willing to adapt the plan
ANNOUNCEMENTS: next Wednesday at Tailgate Brewery, get together with families
COT: prayers
PLAYLIST:
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The Knoll

Date: 2026-08-18 AO: The Knoll Q: Juicy J , PAX: Juicy J, The Banker, Étouffée, Pebbles, AAA, Papa Bear II FNGs: None COUNT: 6 CONDITIONS: solid
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, less less squats, Merkens, Willie May Hayes
THE THANG: three rounds of mailbox Malay. First round was a full team effort with rotating exercises at each mailbox, Burpee‘s, Merkens, World War II’s. Round two we did teams of two, jump squats, hand release Merkins, World War™ ones Around three was individual competition with diamond push-ups and American hammers. Étouffée and Pebbles as the champs.
MARY: two rounds of rotating ab exercise workouts
MOLESKINE:
ANNOUNCEMENTS: westside-wednesday for our monthly Bellevue family hang, get ready for September!
COT: prayers up for all spoken and unspoken prayer requests
PLAYLIST: crows and angry neighbors
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Passing the Flag!

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , Juicy J PAX: Malibu, Juicy J, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow, Sooie’s 2.0’s – Sharktooth and ?? FNGs: None COUNT: 10 CONDITIONS: Wet and Sticky
WARMUP: SSH, BACS (Thank you Pebbles for starting us off). Windmills, Hill Billy’s
THE THANG: Round 1-Run Aheads: Passing the Flag “speaker” front to back. Person in back sprints to front. Once flag in front PAX stops and does 10 Iron Mikes. Repeat. Ran around neighborhood and back to The Knoll for Round 2.
Round 2: AMRAP 5 Burpees 10 Merkins 15 Squats 20 Flutter Kicks 4Ct
Round 3: Circle Up Pass the Flag. Person holding the flags does lunges. While rest of PAX does 10 (or 5 reduced for time and higher number of PAX from when work out was created night before) Merkins. After PAX did # of Merkins flag was passed around circle. Repeat until everyone held flag. Next exercise was 10 Iron Mikes. We stopped Juicy J the new Knoll AOQ!
“This flag represents more than a workout. It represents leadership, service, and showing up for the men beside you. Today we pass it to you—not because you’ve finished the journey, but because you’re now part of it. Welcome to the AOQ.”
Juicy J took the flag over to the hills for 11’s Burpees on top, WW2’s at bottom. Headed back to playground for some Mary.
MARY: WW1’s, J Lo’s, Flutter Kicks to finish.
MOLESKINE: Remember my first work out at Pain Train about a year ago with Juicy. Have gotten to know him well over the last year. His enthusiasm, willingness to lead, and creativity and leadership for new F3 events has shown he is ready to carry the flag! Congrats Juicy J! Thank you all for coming out and supporting and pushing each other. This is an amazing group of men, and am grateful for all of you.
ANNOUNCEMENTS: West Side Meet Up and other events. Check Slack.
COT: Count off, name-o-rama, coffee and chocolate milk. Prayers for Étouffée friend getting married and kids getting ready for new school year.
PLAYLIST:
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2 Sooie 2 Knoll

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , PAX: Malibu, Juicy J, AAA, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow FNGs: None COUNT: 10 CONDITIONS: wet, moist, and damp… x10
WARMUP: baby arm circles, hillbillies, all the things.
THE THANG: Half Lyfe beatdown AMRAP. Indian Run with the flag and speaker
Juicy J NEW AOQ Announcement Game of 11’s. Burpees and WWII’s
MARY: Flag Carry squats. Punish the rest with Ab workouts
MOLESKINE: very thankful for the great leadership from Half Lyfe and Pebbles. They have done an incredible job leading Tuesdays and Thursdays AOU for well over a year.
I am honored to help lead moving forward.
ANNOUNCEMENTS: see 1stf -f3-nashville-general. And bellevue Hang August 12th at Tailgate Brewery.
COT: prayers for new couples and for all the kids going into school coming up in the transitions. Be with each of our families.
PLAYLIST: Need to Breathe and some amazing Jesus music. He lifted our spirits.
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Ultimate Frisbee Convergence with The Knoll

Date: 2026-07-16 AO: Atlantis Q: Firefox , PAX: DintyMoore, sooner, AAA, Puzzlah, SalPal, Shakira, Étouffée, Oatmeal, Timber, Sooie, Firefox, morning stār, Cheesehead, El Capitan, Toothless, CanePole, Cherry Maguire FNGs: 1 Cherry Maguire COUNT: 17 CONDITIONS: Soupy
WARMUP: Mosey down to the field, 15SSHs, sprints, power skips, karaokes.
THE THANG: Ultimate frisbee! Scoring team does 5 burpees; scored upon team does 10 merkins.
The Deep State Deeps (skins) – AAA – morning stār – Timber – Oatmeal – DintyMoore – Cheesehead – Toothless – Firefox
The Aquatic Assassins: – El Capitan – SalPal – sooner – Shakira – Étouffée – Puzzlah – Canepole – FNG Cherry Maguire
The Aquatic Assassins jumped out to a quick lead, but then the Deep State Deeps took clawed back. Scored stayed close until the Deep State Deeps scored 4 unanswered, ultimately prevailing 10-5, assisted by some highlight reel layout scores by morning stār and DintyMoore (you read that right).
MARY: Sweat while walking back to Startex
MOLESKINE:
ANNOUNCEMENTS: – Welcome FNG Cherry Maguire! Sorry, not sorry! – CSAUP – Next week, atlantis will be closed. Converge on greenmachine for more ultimate frisbee
COT: – Squatter and family – Sooner’s coworker – Salpal’s sister
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Feeling hot hot hot

Date: 2026-06-30 AO: The Knoll Q: Pebbles , PAX: Chains (Ryan Johnson), AAA, Timber, Half Lyfe, Pebbles, Sooie, Étouffée, Morning Star, Bumbleber FNGs: COUNT: 9 CONDITIONS: Got and humid
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Merkins
THE THANG: 11s “surf style” We paddled (bear crawl) and stood up on our boards (burpees) 1/2 mile of bear crawl with 110 burpees
“Hit the beach” with sand bags AMRAP Pull ups x 5 Squats x 10 Overhead press x 15 Deadlift x 20 Run 200m
MARY: 5mjn
MOLESKINE: That was harder than I thought it would be. God created everything good. Trust that the hard, bad, ugly, is ultimately working towards that good.
ANNOUNCEMENTS: July 11th Convergence at Percy Warner stairs
COT:
PLAYLIST: Bob Marlet
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The Knoll

Date: 2026-06-09 AO: The Knoll Q: Shakira , PAX: Shakira, Pebbles, Étouffée, morning stār, Bumblebee🐝 (2.0), Bear Grylls ʕ•ᴥ•ʔ (2.0), Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) FNGs: 2 Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) COUNT: 8 CONDITIONS: perfect conditions for a nice sweat followed by a light shower
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee  – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST:
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The Knoll

Date: 2026-06-04 AO: The Knoll Q: Pebbles , PAX: Pebbles, The Banker, Étouffée, Sooie, Malibu, Juicy J, Samwise, Bumblebee, Bear Grylls FNGs: None COUNT: 9 CONDITIONS: Coolish, dewy
WARMUP: SSH Bacs Bac Bacs Windmills Slow Squats Slow Merkins Run to stop sign
THE THANG: 3 rounds of 11
Merkins/Squats MOT Bear Crawls Mike Tysons/Carolina Dry Docks MOT Duck Walk Squats/Jump Squats MOT Burpee Broad Jumps
MARY: None
MOLESKINE:
the MOT was a burner in this workout. Fantastic work everyone.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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