Tag: Malibu

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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 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: 2026-05-07 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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Shakira’s Search & Rescue Q

Date: 2026-05-05 AO: The Knoll Q: Shakira , PAX: Half Lyfe, Roadkill, Papa Bear, Malibu, Shakira FNGs: None COUNT: 5 CONDITIONS: Perfect with a side of ideal
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120
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The Knoll

Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
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Malibu’s Ruck-aroni around the ‘hood

Date: 2026-03-17 AO: The Knoll Q: Malibu , PAX: Juicy J, Half Lyfe, Roadkill, Stubs, Étouffée, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect
WARMUP: side straddle hops, arm circles
THE THANG: 3 Mile Ruck around the neighborhoods
MOLESKINE: Malibu’s words of wisdom
ANNOUNCEMENTS: F3 Dads and Pitmaster cookout!
COT: Prayers up for friends and family and all the wars going on
PLAYLIST: none needed
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Snow day prep. Gets those legs and core ready for pulling kids up hill on sled.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, Malibu, Sooie, Piglet, AAA, Étouffée, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: chilly, clear skies, beautiful morning.

WARMUP: SSH, IW, OHP, Seal Claps, WMH, Runners Stretch.

THE THANG: 8 stations.
1 (timer) – run to back stop and back.
2 feet elevated, legs at 90 degrees up against playground wall equipment. 4 exercises 20 reps each. Touch both hands to wall (crunches), alternate touching wall (think heal taps), elbows to knees (crunches), elbows to opposite knees (crunches).
3 step ups with sand bag
4 squats with sand bag.
5 on the ground V formation and imagine 2 dumbbells about 20″ apart (3 exercises) moving legs to I position and Y position (inside dumbbell and outside dumbbell), next is both feet making an M over dumbbells. Then alternate foot M – one foot over and back. Other foot over and back.
6 ultimate lunge with sandbag. Forwsrd, side, back.
7 J Lo’s with mountain climber
8 flutter kicks with press. 4 count flutter kick 2 count press

Exchanged rope flow for backstop run as timer as we got closer to the end. (Thank you Piglet and morning stār).

Always a pleasure to lead. Thank you for coming out and embracing the cold.

MOLESKINE: long weekend spent a lot of time with kids. Love watching them grow and learn new things.

ANNOUNCEMENTS: Wed night Bible Study starting up, lean pax going on. Check slack. Prepare for winter storm.

COT: Count off, name o rama, prayers, coffee.

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Easiest EMOM Ever (E3)

AO: the-knoll
Q: Sooie
PAX: Pebbles, Étouffée, AAA, Sparrow, Malibu, Roadkill, Sooie, Legos, Stubs
FNGs: None
COUNT: 9
CONDITIONS: 50 degrees beneath a waning gibbous moon.

WARMUP:
– Imperial Walkers 8x (why 8?!? No idea)
– Good Mornings 5x
– 10x in cadence of each: BAC, BBAC, Shoulder Tap, overhead clap, seal clap, Moroccan night clubs, over head press, scissor chops
– Scorpions
– Hill sprints/mosey 3x at 50/75/100% effort

THE THANG:
E3: Every minute in the minute 3 exercises, 1 rep each.
– pull-up with 5 count descent
– Plyo merkin 5 count descent
– Squat broad jump 5 count descent
Repeat 30x

Mary:
Leg lifts
American hammers
Plank

MOLESKINE:
Cultivate intentionality whenever you can.

T-claps to Étouffée and Pebbles for showing up early for a pre-EMOM EMOM with sandbags!

ANNOUNCEMENTS:
leanpax

COT:
Prayers, coffee, and catch-up!

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Don’t drop the baby

AO: the-knoll
Q: Étouffée
PAX: Malibu, Roadkill, Stubs, Derby, Pebbles, Gold Digger, Juicy J
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: brief

THE THANG: PAX set out on a sandbag adventure tasked with not letting weight hit the ground.

(1)Half mile mosey with 3 stops

During stops:
– partner 1 holds SBs
– Partner 2 completes
– 3 burpees
– 10 merkins
– 20 squats
– Rotate

(2)DORAS on the hill. One partner exercises while other completes exercises with SBs
– deadlift
– Rows
– Curls

(3) completed another half mile back to the AO with another 3 stops via another route.

(4) finished with a 7th set once arriving back to knoll.

MOLESKIN:

ANNOUNCEMENTS:

COT:

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Slow Down

AO: the-knoll
Q: Pebbles
PAX: Piglet, Timber, Étouffée, Juicy J, Roadkill, Malibu, G-string
FNGs: None
COUNT: 8
CONDITIONS: Cold Clear and Beautiful

WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins

THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.

Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters

Ended with a ring of fire.

MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.

ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.

COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.

Prayers were said.