Tag: Gold Digger

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9.9.2025

AO: the-knoll
Q: AAA
PAX: AAA, El Capitan, Gold Digger, Malibu, morning stār, Pebbles, Timber, Roadkill, Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: clear skies, full moon, upper 50s/lower 60s

WARMUP:
-Baby arm circles 8 forward 7 back
-imperial walkers
-slow squats
-slow push ups
-Willie Mayes Hayes
-good mornings
-jumping jacks
-mosey down to both stop signs
-stretch

THE THANG:
Upper body Work:
As Many Rounds as possible is 20 minutes
Groups of 2. Partners alternate doing exercises below for 20 minutes.
5 – pull ups
10 – push ups
15- dips

Core work:
-one partner does core exercises the other runs to street and back, then switch.

Finished with a 45 second hang on pull up bar.

MOLESKINE: Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me.

Psalm 23:4

Reminder for me to lean on and trust in God, when fearful, anxious, and stressed.

ANNOUNCEMENTS: 9/11 convergence at Lipscomb

COT:

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40 Minutes of Growth

AO: the-knoll
Q: Malibu
PAX: El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Roadkill, Sooie, The Banker, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS:
Fantastic, high 60s and clear.

WARMUP:
SSH, Imperial walker, slow Mericans+Squats, stretching OYO

THE THANG:
40 minute AMRAP:
60 seconds each, dealer’s choice of:
1) Upper body
2) Mary
3) Lower body
4) Run
5) Rest
Completed 7 rounds.

MOLESKINE:
Importance of community and having a group to grow together- F3 has been an anchor for me and I have reflected a lot on how much that’s helped me these past few years. Time spent- no matter the duration- pushing yourself in a community of others who want to grow is a thing worth having. Greatly appreciate the company in the gloom to grow and get stronger together!

ANNOUNCEMENTS: Tussle is a few months out- reach out if there’s other interest in a Knoll Team!

COT: prayers lifted up for work and family, that we can better love and serve those around us.

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AMRAP

AO: the-knoll
Q: Half Lyfe
PAX: Timber, AAA, Pebbles, Ex-Pat, Gold Digger, Malibu, Étouffée, Wolfpack, Sparrow, Roadkill, The Banker, Rubix (2.0), Link (2.0), The Agent Eh, Slap Shot (2.0)
FNGs: 2 The Agent Eh, Slap Shot (2.0)
COUNT: 17
CONDITIONS: Loving these cool mornings!

WARMUP: SSH, BAC, BBAC, Shoulder Presses, WMH’s, Runners Stretch.

THE THANG: AMRAP 3 Main Groups (Arms, Legs, Core)
Arms = 20 Bicep Curls w/ bands, 15 Dips, 10 Merkins, 5 Pull Ups/Swing Rows.
Legs = 20 S.L. Jump Ups (2=1), 15 Side Lunges (2=1), 10 Lt. Dans, 5 Jump Squats w/ Tuck.
Core = 20 Heel Taps (2=1), 15 Shoulder Taps (2=1), 10 WW2’s, 5 Scissor Kicks (4 Count).

After each main group ran to street and different MOT for back to playground (Bear Crawl, Imperial Walkers, Run, Politician, Lunges, repeat).

Finished up with 1 min plank.

MOLESKINE: Wife and I had a midwife for our first born. Were talking about one of the things our midwife told us on mental preparedness for labor. “You can survive anything for 1 min”. Good thing to consider in live when dealing with difficulty. Can be extended to 1Hr, 1 Day, 1 Wk, etc. Been using this with my kids for the start of school. Just tackle today then worry about tmrw.

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, F3 Dads workout, NAHT, Tussle….Check Slack for details.

COT: Count off, name-o-rama, named 2 FNG’s (Slap Shot (2.0), The Agent Eh), prayer, coffee.

Thank you for letting me lead you this morning. And welcome Slap Shot and The Agent Eh.

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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Core of Duty!

AO: the-knoll
Q: The Banker
PAX: AAA, G-string, Gold Digger, Half Lyfe, Lady Liberty, morning stār, Roadkill, Stubs, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: almost perfect!

WARMUP: BAC’s, windmill, knee ups,

THE THANG:
1. 5 core exercises 45 secs on and varied rest between each, 3 rounds with 1 min of stretching in between
Big Boys, leg raises, American Hammers, Shoulder taps, heels to heaven
2. Tabata – 20 secs on 10 off rotating plank jacks and mountain climbers
3. Lap around the block at your pace
4. 30 sec Planks (elbow, side, side) + hollow core hold for 30

MOLESKINE: Take inventory of yourself and where you’re at. If you aren’t where you want to be, be easy on yourself but put a plan together. If you are pat yourself on the back and keep it up.

ANNOUNCEMENTS: see general slack channel

COT: prayers for mental health and a few intentions

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Murpharama

AO: the-knoll
Q: The Banker
PAX: Timber, Malibu, morning stār, Gold Digger, Pebbles, Half Lyfe, El Capitan, Papa Bear, Étouffée, AAA, Shakira, Derby, Roadkill, Bumblebee, Federer
FNGs: None
COUNT: 16
CONDITIONS: Sweaty

WARMUP: 20 slow squats, 20 knee ups, 15 butt kicks, 20 slow merkins

THE THANG: Murph! 1 mile, 100 pullups, 200 merkins, 300 squats, 1 mile

MOLESKINE:Think about the low points during the workout and the negative thoughts that entered your mind. Replace with positive thoughts!

ANNOUNCEMENTS: lets pass the hat around for MinniePearl if you are able to.

COT: Prayers for individuals with specific requests and in general for the group.

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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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Fun and Games Part 2

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Derby, Ex-Pat, Gold Digger, Half Lyfe, Malibu, morning stār, Pebbles, Stubs, Legos, the judge2.0, top gun2.0, rubix 2.0, samwise 2.0, Iowa 2.0, Blackhawk 2.0, bumblebee 2.0, Federer 2.0
FNGs: None
COUNT: 18
CONDITIONS: 70 and beautiful

WARMUP:
5 mins

12x SSh
12x Bacs
12x bacbacs
6x slow squats
6x slow merkins
Good mornings OYO
Willie Mays Hays OYO
Slow mosey to stop sign

THE THANG:
Deck of cards 25 mins
Round 1
18 cards
Hearts = hand release merkins
Diamonds =dips
Clubs= Carolina Dry Docks
Spades = Step ups

Round 2
18 cards
Hearts = hammers
Diamonds = Diamond Merkins
Clubs = Crunches
Spades = Squats

Deuces were wild so we had some burpees

Last 15 mins ultimate frisbee!

MOLESKINE:
Trying to keep the fun going for the last week before my twins go back to school and soak up the summer.

ANNOUNCEMENTS:
Tussle and other events upcoming this fall. Check slack.
Ruck at the Eddy officially kicks off 8/18
COT:
Silent Prayer, coffee and chocolate milk

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Fun and Games Part 1

AO: the-knoll
Q: Stubs
PAX: Étouffée, AAA, Derby, El Capitan, Gold Digger, Half Lyfe, Malibu, morning stār, Papa Bear, Pebbles, Sooie, Sparrow, Stubs, Tebow, Judge 2.0, Bumblebee 2.0, creek runner 2.0, Bookeorm2..0
FNGs: None
COUNT: 18
CONDITIONS: A beautiful 65 degrees with light fog

WARMUP:
15x SSH
12x Bacs
12x BacsBacs
12x Overhead press
10x slow squats
Willie Mays Hays OYO
Mosey to stop sign and back

THE THANG:
Baseball (30 Minutes/4x around bases)
5 teams
1B merkins
2B Squats
3B American Hammers
Home plate – Hold Squat
Runners as timers
MOT rounds 1 and 2 bear crawl from home to 2nd (approx 40yrds)
MOT rounds 3 and 4 politician around bases (approx 80yrds)

Head back to playground for epic round of Mary with 20 sided dice roll to determine # of reps.
Got through 16 pax with various exercises and many high rolls but thankfully only 5 burpees

MOLESKINE:
In this time of transition back to school etc take time to slow down and really enjoy the moments with family. For those who start next week Enjoy these last days of summer with family
ANNOUNCEMENTS:
Check slack
The Monday Morning Ruck (the eddy) official kickoff 8/18
COT: prayed us out. Praise for sparrows family on finalizing adoption

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Dragonforce Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Stubs, morning stār, Half Lyfe, Timber, G-string, Gold Digger, Legos, AAA, Shakira, Étouffée, Pebbles, Bumblebee (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Freezing cold… 😀

WARMUP: The usual suspects OYO

THE THANG:

Hit Play on DRAGONFORCE playlist (Automatically increases BPM by 50-200)

5 exercises
40 seconds per exercise consecutively
1 minute rest

Round 1 (2 sets)
Hip Bridges
Air Squats
Right Leg Reverse/Front Lunges
Left Leg Reverse/Front Lunges
Lateral Lunges

2 minutes Bear Crawl Tag

Round 2 (2 sets)
Merkins
Right Arm Bird Dogs
Carolina Dry Docks
Left Arm Bird Dogs
Dips

2 minute Bear Crawl Tag

Round 3 (2 sets)
Plank
WWII
LBCs
Crunchy Frogs
Plank

EMOM (6 minutes)
3 Jump Squats
3 Burpees
3 Pull Ups

annnnnnnnnnnd music fades into the ether.

MOLESKINE: Timber learned how to use a shirt to wipe sweat from his eyes.

ANNOUNCEMENTS: NERF WARS TONIGHT! Check out f3dads for more!

the_eddy is a ruck on Monday mornings. Come join! Official launch on 8/11

COT: Lots of reflection as of late on my general attitude towards life. I’d like to be more grateful throughout my day. Not just when something big happens, but through all the little things as well. So I’d like to change my Attitude to my Grattitude and encourage all PAX to do the same.