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

Ha…BACKblast…get it

AO: pain-train
Q: Pole Dancer
PAX: Wolfpack, Half Lyfe, Derby, Pitmaster, Cheeks, FLO
FNGs: None
COUNT: 7
CONDITIONS: Bright and Clear with a Touch of Rain

WARMUP: Light stretching OYO

THE THANG: A revamped Back Attack! Combined both critical elements of back pain relief- stretching and strengthening.

Short yoga flow through downward dog, runners lunges w/ twist, and full warrior flow into triangle and back again.

Lunge out to the coupons for some glutes and hammys

3 Rounds of 45 second Tabata with 8 stations:
– Bent over Rows
– Left Plank
– Goblet Squats
– Right Plank
– Deadlift
– Plank Plank
– Side lift (idk what these are called)
– Clamshells

Finished with some Mary

MOLESKINE: We gotta get y’all out to Atlantis! Best Thursday AO West of I-40!

ANNOUNCEMENTS: Brewsday on Tuesday, Ruck on Monday

COT: Prayers for Pitmaster’s interview and all the families bracing for summer vacation!

PLAYLIST: Nobody knew Aaliyah, but everyone knows MIKE JOOOONES

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.

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.

Wolfpack Needs To Make Better Decisions with His Money

AO: pain-train
Q: SalPal
PAX: Siri, Gecko, FLO, Pitmaster, Half Lyfe, Cheeks, I’m blanking on one of y’all’s name I’ll update after I check the HCs or if someone corrects me.
FNGs: None
COUNT: 8
CONDITIONS: It was perfect.

WARMUP: Quick mosey around path.

THE THANG: Partner up for The 1975 Dora

Set 1; Travel – Broad Jumps
75 Merkins
75 Dry docks
75 air presses
75 Hand release merkins

Set 2: travel – bear crawl
75 Squats
75 iron mikes
75 lt dans
75 line jumps

Set 3: travel – Bernie
75 WW1s
75 LBCs
75 Thrusters
75 Catalina Wine Mixers

Set 4: Travel – Crab walk
75 Peter Parker’s
75 Screamin’ Eagles
75 Burpees

AFAIK no one got burpees. Pay up Wolfpack

MOLESKINE: “I crab walked just so you could do 12?!” Cheeks with the quote of the day

ANNOUNCEMENTS: See Slack for events, especially Murphs.

COT: prayers for intentions spoken and unspoken.

See yall in Q3.

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

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

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!

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!!

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.