Tag: Juicy J

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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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The Eddy

Date: 2026-05-11 AO: The Eddy Q: Roadkill , PAX: Juicy J, FLO, Choo Choo, Stubs, Motorola, Splash, Roadkill FNGs: COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] F3 Dads!

Date: 2026-05-16 AO: Pain Train Q: Derby , Wolfpack PAX: Sparrow, Derby, Pitmaster, Wolfpack, Juicy J, Shakira, Piglet, Eagle (2.0), Book Worm (2.0), Creek Runner (2.0), Link (2.0), Spidey (2.0), Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) FNGs: 10 Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) COUNT: 23 CONDITIONS: Perfect!
WARMUP: BAC, BACS, Moroccan Night Clubs, Shoulder Press, WMH, Runners Stretch, PE Stretch, SSH
THE THANG: 4 Station Ladder w/ each Station marked by cones ~15 yards apart: Merkins, Squats, WWII’s and Burpees. 5 Reps per Exercises for first Set then back to start to increase reps by 5 (Burpees remained at 5). Once PAX completes the 25 Rep Set they start back at 5.
MOLESKINE: Appreciation for PAX choosing to attend the morning workout given the many other things going on today and in their lives. Challenged PAX to find other opportunities to get involved with their Communities
ANNOUNCEMENTS: Spring Fling!
COT: For Recent Graduates and Guiding them through their next chapter of life
PLAYLIST: Classic Rock!
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Insane Train: Throwing Sand Bags!

Date: 2026-05-13 AO: Insane Train Q: Shakira , PAX: Juicy J, Derby, Choo Choo, Siri, Stubs, Shakira, Wolfpack FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Earlybirds got some rucking laps in. Next, motivators and a mosey with 50 intermittent & sundry squats. We threw in a lunge walk and wall hold in honor of Wolfpack.
THE THANG: Moving Sand bags!
First set: 50% of Pax forward toss a sand bag 5 times then jog back. Others hold a plank. Swap until the bag gets to the top.
Second set: Backwards overhead toss. Other PAX do SB burpees.
Third set: SB drag & Curls
Fourth Set: Relay race & SSHs. Which team can move the most weight?
Bonus: CPRS (Curl, press, raise, squat) in cadence. Increasing in count from 4 to 8. Lunge walk with partner and SB.
MARY: J-los and Plank till time.
MOLESKINE: F3 gives us permission to push ourselves hard in a safe, fun environment. Draw boundaries in your life around areas you need permission to push hard and places you need to rest/relax
ANNOUNCEMENTS: F3 dads this Saturday!
COT: Prayers for family, health, and life changes, especially for our kids,
PLAYLIST: God’s creation and mumblechatter
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The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.

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The Knoll

Date: 2026-05-12 AO: The Knoll Q: Pebbles , PAX: Pebbles, Half Lyfe, Juicy J, AAA FNGs: COUNT: 4 CONDITIONS:
Warmup: SSH, BACS, Slow Merkins, LSS, Indian run the hill
The thang: Team Murph 2 Move the weight. Every group is exercising while one group is moving weight to and from the back stop. Once total weight is moved, rotate.
Once the weight arrives from Playground at the backstop and rotation happens, group doing merkins carries weight back. Once weight arrives back at playground and rotation happens, group finishing pull-ups moves weight back to backstop.
All SBs / coupons piled together separate into (4) groups To start: Group 1 (bars) pull ups Group 2 MOT Group 3 (Backstop) merkins Group 4 (playground) squats
Leave room For Indian run to finish. Depending on group you can adjust weight, length of run, etc.

WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:

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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.
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[Pain Train] Juiced Juice Man Juicy J Q

Date: 2026-04-24 AO: Pain Train Q: Juicy J , PAX: FLO, G-string, Half Lyfe, Lady Liberty, Stubs, Juicy J, Derby FNGs: None COUNT: 7 CONDITIONS: perfecto
WARMUP: side straddle hops. Backpacks. Arm circles. Low slow squats, Merks. Willie May Hayes
THE THANG: the JUICY BURNOUT Merkins til burnout. V Ups til burnout. Lap Pull-ups til burnout. V Ups til burnout. Lap Dips til burnout. V Ups til burnout. Lap Jump Squats til burnout. V Ups til burnout. Lap
Merry. Abs and Dips
MOLESKINE: Totally forgot so I reshared the great weekly Moleskins from our fearless leader Pebbles
It may sound selfish but you need to take care of yourself before you can fully take care of others. It allows you to be more fully present and you will then give more to your friends and family when you’re in a good headspace physically and spiritually.
ANNOUNCEMENTS: check slack
COT: prayers for our brother Squatter as he found out his wife has colon cancer. Prayers for a miraculous healing and peace for family.
Prayers for mental health, FLO s buddy who needs a job, and The Banker family involved in crash (everyone is fine).
PLAYLIST: 2000’s alternative rock. Sadie Hawkins dance, in my Khaki pants. G-string knew all the words in his short shorts!
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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!
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Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing: