Tag: Lady Liberty

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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] 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: 2026-04-16 AO: The Knoll Q: Pebbles , Shakira PAX: Pebbles, Lady Liberty, morning stār, Shakira, Juicy J, AAA, Pyro, bumblebee FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Various exercises Shakira bounced for work and left us with instructions
THE THANG: Warm up (5 minutes)
Tabata Core (18 minutes) — 3 sets (45 seconds on, 15 off) of: Flutter kicks American hammers Shoulder tap planks Reverse crunches Mountain climbers Prom Dates
Squats + Sprints (10 minutes) Run around the field together and stop after 20-30 seconds of upbeat or hard running. Do 30 seconds of squats and continue. Switch between:
Normal squats, Sumo squats (wide stance), single leg/pistol squats, low slow (in cadence), and jump squats.
Tabata Arms (9 minutes)
3 sets of 45on/15off
Merkins Bench tri dips Carolina dry docks
Last thing: Burpee burnout (or another excise of group’s choice. 5 burpees on the minute for 5 minutes.
Mary if needed for time
MOLESKINE: Shakira double booked himself for work and to Q. He wisely chose work. Instead of just ghosting us, he showed up, took accountability, and left us with a detailed plan. Thanks for your example of good leadership.
ANNOUNCEMENTS:
COT:
PLAYLIST: Lots of mumblechatter
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The Knoll

Date: 2026-04-09 AO: The Knoll Q: Half Lyfe , PAX: Lady Liberty, morning stār, Pebbles, AAA, Half Lyfe, Juicy J, Bumblebee (2.0) FNGs: None COUNT: 7 CONDITIONS: another great morning.
WARMUP: mosey, leg stretches, windmill
THE THANG: Similar to Tues with some modification. Round 1 Timer run to fire hydrant and back. SB clean, curl, squat Jump rope burpee Flutter kicks Swing rows Merkin with plank Jack Decline merkin with core lift
Round 2, 3, 4 Timer 100, 60, 40 jump ropes Mountain climbers Swing rows WW2 Dips SB squats Pull ups
Ended with some Mary, pax selected exercise.
MOLESKINE: grateful for F3 to strengthen mind, body, spirit!
ANNOUNCEMENTS: check slack
COT: count off, name-o-rama
PLAYLIST: various.
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4 Part Dora

AO: the-knoll
Q: Stubs
PAX: Gold Digger, AAA, Stubs, Lady Liberty, Roadkill, El Capitan, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0, Icebox 2.0, Sandlot 2.0
FNGs: None
COUNT: 12
CONDITIONS: beautiful with a Beaver super Moon

WARMUP:
SSH x15
BACs x10
BacBacs x10
Shoulder Press x 10
Low slow squats x 10
Slow mercs x 5
Willie Mays Hays OYO
Short Mosey to stop sign and then to river table

THE THANG: partnered up for 4 part Dora
400 squats
300 LBCs
200 Dips
100 incline Mercs

MOLESKINE: I turned 53 yesterday. Birthdays are a good time to take stock where you are. While there are many areas in need of improvement, I wanted to express gratitude for the past year of F3

ANNOUNCEMENTS:
Good luck to Juicy J morning stār and El Capitan in the tussle this weekend

COT: thank you to Lady Liberty for the closing prayer. Maybe by 54 I’ll be able to publicly pray like he can!

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H E double hockey sticks

AO: the_eddy
Q: Stubs
PAX: Pitmaster, FLO, Lady Liberty, Roadkill, Stubs
FNGs: None
COUNT: 5
CONDITIONS: chilly

WARMUP: none

THE THANG: The OG paved path

MOLESKINE:
Quote of the Day.
If you are going through Hell, keep going – Winston Churchill

Have been going through a lot at home and work. Must keep showing up and keep going.

ANNOUNCEMENTS:

COT: Lady Liberty closed us out in prayer

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Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partner’s work together to complete combined 20 Merkins, 20 WWII’s and 20 Squats then run to the “20” turnaround point for 2 burpees. Next 40 of each exercise then run to “40” turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

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A slightly new Path

AO: the_eddy
Q: Stubs
PAX: Wolfpack, FLO, Stubs, Lady Liberty, Roadkill, Legos, Wipe Out
FNGs: None
COUNT: 7
CONDITIONS: dark and chilly

WARMUP: N/A

THE THANG:
The blue trail up and then back down to left towards ensworth and back to parking lot on paved path.

MOLESKINE:
The future depends on what you do today.

Gandhi

ANNOUNCEMENTS: f3 dads workout this weekend, Tussle, Octoburpee continues….check slack for details on all

COT: prayers led by Lady Liberty. Coffeteria

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11s

AO: the-knoll
Q: Pebbles
PAX: Timber, The Banker, AAA, Stubs, Wolfpack, Lady Liberty, Juicy J (JBowman), Cheeks, morning stār, bumblebee, link, agent eh, Wipeout , Superstar
FNGs: 2 Wipeout , Superstar
COUNT: 15
CONDITIONS: perfect

WARMUP:
Side straddle hops
Back
Back Bacs
Don Quixote’s
Absolution
Perfect Merkins

THE THANG:
11s – absolution/Lt. Dan’s. MOT bearcrawl/politician
11s – Perfect Merkins/squats

MOLESKINE: Bear crawls are hard. Wolfpack crushed the first set. Great to have 2FNGs!

Shout at me if I missed tagging you in the back blast. Solid group this morning!

ANNOUNCEMENTS:
Chili cook-off this Sunday!

COT: Prayed for all intentions

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Up the hill and down the hill

AO: the_eddy
Q: Wolfpack
PAX: Choo Choo, Sooie, FLO, Stubs, Lady Liberty
FNGs: None
COUNT: 6
CONDITIONS: Perfection

WARMUP: nope

THE THANG: Took the main road to the left and all the way up to the top loop and back.

MOLESKINE: PAX organically broke up into pairs for most of the ruck.

ANNOUNCEMENTS: Chili cook off on Oct 19th! F3Dads on Oct 25th!

COT: “You only failed to learn if you don’t learn from failing.” – Einstein