Tag: Pebbles

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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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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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[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

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The Knoll

Date: 2026-04-02 AO: The Knoll Q: Stubs , PAX: Étouffée, Stubs, Roadkill, Pebbles, Shakira, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0 FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: SSH x20 BACs, BACBACS, OHP x15 Low slow squats x 10 Slow mercs x5 Slow mosey to stop sign
THE THANG: Dora Partner 1 runs to fire hydrant and back Partner 2 exercises As a team complete 300 squats 200 4 count flutter kicks 100 Mercans 75 Carolina dry docks
Pax planked or did imperial walkers while waiting for 6th
5 minutes of Mary Imperial walkers, ww1s, crunches, hammers, low slow squats, leg raises, etc.
MOLESKINE: sometimes you need to keep it simple
ANNOUNCEMENTS: Many spring events please check slack for more details. COT: Prayers and coffee
PLAYLIST: the alt hits of the 2010s
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The Knoll

Date: 2026-03-31 AO: The Knoll Q: Stubs , PAX: Étouffée, Papa Bear, Stubs, Half Lyfe, Sparrow, Pebbles, morning stār, AAA, Juicy J, Roadkill, Bumblebee 🐝 2.0 FNGs: None COUNT: 11 CONDITIONS: perfect
WARMUP: 10x ssh 10x BACs, BacBacs, OHP 10x low slow squats Willy Mays hays OYO Mosey to stop sign, then to water table
THE THANG: Deck of cards Aces =15 reps Face =10 reps Numbers = as indicated Deuces wild – run to backstop and back and pax calls out exercise of choice
Hearts = squats Spades = step ups Clubs = Mercans Diamond = Dips
Wilds were – LBCs, monkey jumpers, lazy imperial walkers and cobras
Mary was 20x ww2s and LBCs
MOLESKINE: needed to keep it simple – so the deck of cards made todays Q easier. Definitely having a harder time getting up and out these days and didn’t want to over complicate it.
ANNOUNCEMENTS: Lots of upcoming events mentioned crawfish boil March into May Juicy half marathon Family farm camp 4:13 ruck event F3 dads workout in May As always check slack
COT:prayers and coffee
PLAYLIST: some 2000 alt jams at a low volume. Plenty of chatter. Sound of birds.
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The Knoll

Date: 2026-03-26 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée, Timber FNGs: None COUNT: 6 CONDITIONS: Cool and balmy
WARMUP: Side straddle hops Bacs Bac Bacs Don Quixotes Cherry Pickers Low slow squats 50 pushups for Half Lyfe
THE THANG: 11s on the hill Round 1: Carolina Dry Docks and Burpees Round 2: Iron Mikes and Lt. Dans
MOLESKINE: Lots of running – we covered 2 miles of hill running with hard leg work in between. My legs will be toast.
ANNOUNCEMENTS: Pitmaster BBQ The Struggle
COT: Stress is real. Don’t deny it. Check in with your brothers to see how they are doing.
PLAYLIST:
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Pebbles Beatdown

Date: 2026-03-24 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, AAA, Étouffée FNGs: None COUNT: 5 CONDITIONS: 50 ish
WARMUP: side straddle hops, various stretches
THE THANG: Rotating merkins, pullups, abs, dips, lunges. Rotate based on group run up to the fire hydrant.
MOLESKINE: Pebble’s words of wisdom – Check up on your friends. Lots of folks struggling right now.
ANNOUNCEMENTS: F3 Dads – check slack
COT: Prayers up!
PLAYLIST: rock ‘n roll, alternative rock, and some Creed!
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AAA Classic + Delta 7

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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AAA Classic

Date: 2026-03-05 AO: the-knoll Q: Sooie PAX: AAA, Roadkill, Pebbles, Juicy J, Sooie, Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: Perfect F3 weather
WARMUP: Warm weather === warm body Light stretching (heresy. I know) Keep em up! BAC BBAC Shoulder taps Shoulder presses Seal claps Scissor chops Moroccan night clubs ( The Banker ) Motivators from 5 Imperial walkers
THE THANG: Mosey to the field each individual performs 100 merkins (caught up the slackers) 200 WW2’s 300 Squats 10 x 88yard moseys
All tasks completed with excellence. With time left on the clock, we proceeded to…
Thang 2: Delta Operator 7 Each PAX was given a cup full of water. Completed 7’s(11’s but 4 less reps) WW2’s and Iron Mikes with full cup in had moseying between cones attempting not to spill any water. Pebbles had the fullest cup at the end.
MOLESKINE: Reflected on Romans 5:3. Rejoicing in suffering which produces endurance -> character -> hope.
ANNOUNCEMENTS: MERKIN MADNESS GROW SCHOOL ALL CAPS
COT: Most had to bolt but we snuck a drink of water in between the thangs

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Decked Out

Date: 2026-03-03 AO: the-knoll Q: Sooie PAX: Pebbles, Roadkill, AAA, morning stār, Sparrow, Shakira, Sooie, Bumblebee (2.0) FNGs: None COUNT: 8 CONDITIONS: BLOOD MOOOOON!! but it was hidden by the clouds so we didn’t see it. Otherwise perfect temp. A bit windy.
WARMUP: Yes, no, shrugs 5x SSH 20x Cherry pickers 10x Low slow squats 10x Slow merkins 10x Michael Phelps Fast Merkins in cadence 10x but really 20
THE THANG: The ol’ deck of death broken into three rounds: ♣️ Merkins, dry docks, dips ❤️ SSH, mountain climbers, burpees ♦️ V-ups, Freddie mercs, big boys ♠️ Calf raises (spicolli’s), squats, iron Mike’s Aces high. Jokers = mosey to backstop placed after every 17 cards
MOLESKINE: Reflected on Psalm 46 amidst present uncertainty with AI, workplace restructuring, world events etc.
ANNOUNCEMENTS: #merkinmadness Was able to get Pebbles AAA Roadkill morning stār and Sparrow current on their merkins so there’s no excuse for them not to join in on the fun
COT: Prayers, coffee, and conversation
PLAYLIST: Wind & Birds