Tag: morning star

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.

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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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Rolling Dice

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Gold Digger, El Capitan, morning stār, G-string, Sooie, The Banker, Timber, Roadkill, Étouffée, Wolfpack, Derby, Ex-Pat, Link (2.0), BumbleBee (2.0), 0
FNGs: 1 0
COUNT: 16
CONDITIONS: Perfect 57 Degs. Loving it!

WARMUP: Mosey to stop sign w/ high knees, butt kickers, politicians (watch out for car!), Karaoke and back to playground.

THE THANG: 2 Rounds of rolling 3 dice for exercise and reps.

Round 1: 2 Larger Dice are multiplied for reps.
1= Jump Squats with Calf Raise
2= IYT Superman
3= Iron Mikes
4= WW2’s
5= Dips
6= Merkins

Round 2: Larger dice are added for reps.
1=Burpees
2= Step Ups
3= Swing Rows/Pull Ups
4=Single Leg Squat Sits
5=Modified Mountain Climber
6= Plank Jack with Plank Twist

Ended with Plank/Pull up Circle finished 1 round.

MOLESKINE: “We aren’t just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose.” Charles Swindoll

ANNOUNCEMENTS: CSAUP, 31 Mile Ruck, Tussle, NAHT…Check Slack for details.

COT: Count off, name-o-rama, Prayers offered, coffee and chocolate milk. Thank you all for your attendance and allowing me to lead. I appreciate these mornings with all of you.

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Core of Duty!

AO: the-knoll
Q: The Banker
PAX: AAA, G-string, Gold Digger, Half Lyfe, Lady Liberty, morning stār, Roadkill, Stubs, Timber, Bumblebee
FNGs: None
COUNT: 11
CONDITIONS: almost perfect!

WARMUP: BAC’s, windmill, knee ups,

THE THANG:
1. 5 core exercises 45 secs on and varied rest between each, 3 rounds with 1 min of stretching in between
Big Boys, leg raises, American Hammers, Shoulder taps, heels to heaven
2. Tabata – 20 secs on 10 off rotating plank jacks and mountain climbers
3. Lap around the block at your pace
4. 30 sec Planks (elbow, side, side) + hollow core hold for 30

MOLESKINE: Take inventory of yourself and where you’re at. If you aren’t where you want to be, be easy on yourself but put a plan together. If you are pat yourself on the back and keep it up.

ANNOUNCEMENTS: see general slack channel

COT: prayers for mental health and a few intentions

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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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Ten, 3 times

AO: the-knoll
Q: morning stār
PAX: Pebbles, Ex-Pat, Lady Liberty, morning stār, Sooie, Legos, Stubs, Sparrow, Bumble Bee (2.0 and Q)
FNGs: None
COUNT: 9
CONDITIONS: moist and foggy

WARMUP: SSH, low slow squats, willie mays hayes

THE THANG:
3 rounds of a 10 down ladder:
– merkins, dips, SSH
– squats, lunches, SSH
– crunches, leg raises

There was a mosie thrown in there and 5 burpies and group mary at the end with bear crawling (Bumble bee’s moleskin was “never bear crawl in that black stuff”)

MOLESKINE: very cool to see Bumble bee continue to practice his leadership.

ANNOUNCEMENTS: check slack

COT: ended with prayer, and trust on 3.