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

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.

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

Derby’s First Race

AO: the-knoll
Q: Derby
PAX: El Capitan, AAA, G-string, Timber, Malibu, morning stār, Sooie, Stubs, Ex-Pat, Papa Bear, Étouffée, FLO, Tebow, @rubix @golddigger @bumbleebee, @Gecko
FNGs: 1 @Gecko
COUNT: 18
CONDITIONS: Perfect

WARMUP: Baby Arm Circles, Big Arm Circles, Back Backs, Moroccan Night Clubs, Shoulder Press, Willie Mays Hayes, SSH

Mosey down the street to loosen up

THE THANG: Pair up DORA – One Runner/One Worker

Set 1 (Accumulating w/ Partner):
200 Merkins
200 Lunges (1 is 1)
200 WWII’s
*Early finishers go back to Merkin’s

Mosey down the street to “catch our breath”

Set 2 (Holds awaiting partner):
2x Low Plank
2x Butterfly Kicks
2x Squat

Ended w/ 5 minute Mary: Berpees, Heel Taps, J-Lo’s, Leg Lifts, V-ups, etc.

MOLESKINE: Reminder not to get caught up in life and lose focus on family. There are plenty of distractions out there that attempt to drive that wedge and sometimes it takes us stepping back to reprioritize what matters most.

ANNOUNCEMENTS: Farm campout the last weekend of May. Reach out to morning stār for further details.

COT: Closed out w/ short prayer for families adjustment to Summer.

Thank you for the opportunity to lead the workout this morning!

Partner Up

AO: the-knoll
Q: Timber
PAX: morning stār, Malibu, Timber, AAA, Pitmaster, G-string, Étouffée, Stubs, Gold Digger, Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: 70 degrees, partly clouded, just right for a sweat

WARMUP: Mosey (covered F3 mission, 5 core principles, Credo here), SSH, Slow Merkins, Slow Squats, BACs/back BACs/shoulder raises, Don Quixotes, good mornings

THE THANG: Partner up
1.Stations X 3: 40 sec on, 20 off
a. Pull-ups / plank
b. Stepups / Merkins
c. Bulgarian split squats / dips
d. Knee raises / mountain climbers

2. DORA (Hero style): walk hands out to plank and execute merkin, walk hands back. 50 reps. One partner does exercise, other runs ~100 yards

3. Vacuum Cleaner (3, 2, 1 rep sets): wheelbarrow position, walk 3 steps, do 3 merkins, walk 3 steps back; do set of 2, set of 1

MOLESKINE: G-string went beast mode and ended the DORA early for everyone, thanks to Étouffée for bringing some great coffee

ANNOUNCEMENTS: farm camp out with family the last weekend of May – see morning stār for more details!

COT: every drop of sweat is a deposit in something bigger than fitness – it’s a deposit into our discipline, integrity, and commitment into becoming better men. This time together isn’t just about reps and sets. It’s about accountability, resilience, and choosing discipline over ease.

Prayer intentions were given, and prayed for. Thanks for joining me this morning, men!
-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!

G.A.M.E.S.

AO: the-knoll
Q: morning stār
PAX: The Banker, Timber, Étouffée, Pebbles, Sooie, El Capitan, Derby, morning stār, AAA, Ex-Pat, Bubble Bee (2.0), Rubix (2.0)
FNGs: None
COUNT: 12
CONDITIONS: lovely

WARMUP: mosie on the street with pauses for merkins, jump squats and imperial walkers … mosie to the flood memorial bench

THE THANG: 5 seconds of work; 25 seconds of active recovery
power erkins, jump squats … then switch to dips and jump squats

Practiced G.A.M.E.S. during active recovery.

– Gratitude of what is or what’s happened recently
– Anticipation of something to come
– Memories from the past that bring joy
– Experiences you can create that will put a smile on someone’s face
– Song to sing

COT: read a quote that’s been hitting me deeply lately …

““You cannot live well without a friend, and if Jesus be not your friend above all else, you will be very sad and desolate. Thus, you are acting foolishly if you trust or rejoice in any other. Choose the opposition of the whole world rather than offend Jesus. Of all those who are dear to you, let Him be your special love. Let all things be loved for the sake of Jesus, but Jesus for His own sake.” (Thomas a Kempis)”
YHC encouraged the PAX to reflect on who their friend, special love was and to reorient if needed.

Stay thirsty my friends,
-m*

The Pack and the Long Wolf

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Siri, morning stār, Stubs, Timber, El Capitan, Derby, Half Lyfe, Bumblebee(2.0)
FNGs: None
COUNT: 10
CONDITIONS: Perfection.

WARMUP: We don’t do warmups.

THE THANG:
The Pack and the Lone Wolf.

A tight circle of 15 cones were presented to the PAX.
Cones alternated between: Merkin, Squat, Alternating Exercises of: Bent Over Rows, Curls, Kettlebell Swings, Dips, and a Ruck.
Exercises preformed Tabata style 60 second work/20 second rest and then transition one cone to the right for next exercise.
Exercises performed slowly with a 4 count down and 4 count up.
When completing the ruck… PAX were asked two questions and asked to respond with a one word answer upon returning: What brings you back to the Pack between F3 workouts? What do you bring to the Pack each workout?
We completed the full circuit twice and ended precisely at 6:15:07.

MOLESKINE:
Bumble Bee was an absolute beast today!

ANNOUNCEMENTS: Come join our Monday Morning Edwin Warner Rucks!

COT: Come to the well and drink long and often, but never wait for it to fill itself, come bringing gifts of your own accord to fill it for others.

Stations of the Cross

AO: pain-train
Q: G-string
PAX: DintyMoore, Timber, Pebbles, Sooie, Cheeks, Half Lyfe, morning stār, Wolfpack, Siri, Grizzly, FLO, Pitmaster
FNGs: None
COUNT: 13
CONDITIONS:

WARMUP:

THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death. 
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary. 
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time. 
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering. 
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross. 
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil. 
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross. 
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him. 
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey. 
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross. 
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice. 
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity. 
 Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross. 
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection. 
Drop weight and recovery lap

MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.

ANNOUNCEMENTS:

COT: prayers were offered up

Thank y’all for letting me lead!