Tag: Malibu

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Race to 1000

AO: the-knoll
Q: Half Lyfe
PAX: Gold Digger, Papa Bear, AAA, Pebbles, Malibu, El Capitan, Derby, Roadkill, Étouffée, Link (F3 Houston)
FNGs: None
COUNT: 11
CONDITIONS: perfect fall morning 50 degs.

WARMUP: SSH, WMH, Good Mornings then right to it.

THE THANG: Partner Up: One does exercise, one MOT to tree and back. 400 Squats, 400 Heal Taps, 300 Sit Ups, 300 Step Ups, 200 Dips, 200 Merkins, 100 Swing Rows, 100 Absolutions.

MOT
400’s Mosey
300’s Karaokee
200’s Politicans
100’s Sprint

Ran out of time around Merkins/Swing Rows. As a groups did about 3mins of absolutions. Don’t know what I was thinking for trying to complete 100 of those.

MOLESKINE: 1000 is used 120-130 times in the Bible.

The number 1000 carries special symbolic significance in the Bible, often representing completeness, fullness, or vastness beyond human comprehension.

The symbolic use of 1000 in the Bible invites us to expand our thinking and perception of God’s work in the world. It challenges us to look beyond our immediate circumstances and consider God’s eternal perspective and vast plans for creation.

1. Deuteronomy 7:9 – “Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.” Here, 1000 symbolizes God’s enduring faithfulness.
2. Exodus 20:6 – “But showing love to a thousand generations of those who love me and keep my commandments.” Here, 1000 is used to express the vastness of God’s love for His faithful followers.
3. 1 Chronicles 16:15 – “He remembers his covenant forever, the promise he made, for a thousand generations.” This verse emphasizes the eternal nature of God’s covenant.

ANNOUNCEMENTS: check slack

COT: count off, name-o-rama, Prayers for El Captain for end of year work rush, Derby’s grandmother who passed away and all those not having a place or people to celebrate the holidays with, Malibu’s job search, Sickness going around with kiddos. Coffeeteria.

Thank you Link from Houston for joining us this morning. It was a pleasure leading you all.

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Frozen Indigenous Circuits 🥶

AO: the-knoll
Q: El Capitan
PAX: Timber, AAA, Malibu, Juicy J, Siri, El Capitan, Gold Digger, Half Lyfe, Papa Bear, Piglet, Roadkill, Tebow, The Banker, Wolfpack, @Link (2.0)
FNGs: None
COUNT: 15
CONDITIONS: oh you know.

WARMUP:

Bacs & BacBacs 15x
Overhead Presses 10x
Moroccan Bankers 10x
CLIMB stretch routine
Imperial Walkers 15x
Motivators 4x

THE THANG:

Indigenous Baton Circuits (with multiple stops for reps)

If baton is dropped, PAX do 10 merkins

First circuit:

Goodpasture Terrace hill: corner stop sign – Myrrh intersection – Footpath Intersection – then reverse route (5 stops)

10x Mtn. Merkins (HR Merkin + 4 ct. mtn climber)
15x Monkey Humpers
20x WW2s

Take a breather at starting point, then walk to base of Harpeth Knoll hill

Second circuit:

Up Harpeth Knoll street hill: stop sign at base of hill – top of hill – far side – top of hill (4 stops)

10x Groiners
15x Lunges (2 is 1)
20x Plank Jacks

Mosey to playground for COT.

MOLESKINE:

With the weather getting colder, remember the homeless. If that means bringing an extra coat in the car to give away, extra hand-warmers, or a little extra cash, look for opportunities to be generous as we enter these colder months.

ANNOUNCEMENTS:

Siri is leading a 6 AM stair ruck at the Percy Warner stairs this Saturday. Who’s in??

Prayers for the people of Sudan.

Tebow’s family is growing! Pray for the baby twins & for his family as they prepare to move to Franklin. We’re so thankful that you came out today, bud. You will be missed but you know how to reach us!

COT:

Countorama, Nameorama, Prayers lifted up, & coffee enjoyed.

It was an honor & a pleasure to lead y’all this morning!

:el-capitan:

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.

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Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!

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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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4 Stations for 4 Decades

AO: the-knoll
Q: Malibu
PAX: Legos, Derby, AAA, El Capitan, Half Lyfe, Lady Liberty, Malibu, morning stār, Pebbles, Étouffée, Wolfpack, Bumblebee, Link, Slapshot, Agent-Eh
FNGs: None
COUNT: 15
CONDITIONS:
Spectacular late summer morning. Starting to get dark and extra gloomy.

WARMUP:
Mosy to stop sign, SSH, Imperial walkers, slow Mericans and squats, stretching OYO

THE THANG:

4 stations: 3’ of work, 60sec of rest and rotate
1. burpees
2. lt dans
3. WWI/WWII/twists
4. Plank hold

Simple, and not easy.

MOLESKINE:
Life sometimes takes a while. Be patient, the best things take time, work, and a lot of love and service. It’s worth grinding out the work in the dark, and even more when you get to do it with others (esp in the gloom).

ANNOUNCEMENTS: hit me up if you’re interested in a Tussle team!

COT: we lifted up prayers of thanksgiving, for grace and strength to live our lives in service of others at home and work and in our community.

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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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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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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