Tag: Pebbles

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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!
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The Knoll

Date: 2026-04-21 AO: The Knoll Q: Pebbles , PAX: AAA, Pebbles, Papa Bear, Roadkill, Sparrow FNGs: COUNT: 5 CONDITIONS: Warmish
WARMUP: Side straddle hops Bacs Bac bacs Windmills Slow squats
THE THANG: Sandbags were available
Curls X10 Overhead press X10 Dips X10 Square X10 Bent over rows X10 Lt. Dan’s X10 Step ups X10 Russian twists X10 Run 100m
Repeat until you puke. Nobody puked
MOLESKINE: My college coach would end every team meeting by saying “Take care of yourself first, then take care of others.”
At the time I thought it selfish but now realize it’s the proper order of things. You can’t be effective unless you have you have your own act together.
ANNOUNCEMENTS: Check slack
COT: Prayed for the PAX
PLAYLIST:
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The Knoll

Date: 2026-04-16 AO: The Knoll Q: Pebbles , Shakira PAX: Pebbles, Lady Liberty, morning stār, Shakira, Juicy J, AAA, Pyro, bumblebee FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Various exercises Shakira bounced for work and left us with instructions
THE THANG: Warm up (5 minutes)
Tabata Core (18 minutes) — 3 sets (45 seconds on, 15 off) of: Flutter kicks American hammers Shoulder tap planks Reverse crunches Mountain climbers Prom Dates
Squats + Sprints (10 minutes) Run around the field together and stop after 20-30 seconds of upbeat or hard running. Do 30 seconds of squats and continue. Switch between:
Normal squats, Sumo squats (wide stance), single leg/pistol squats, low slow (in cadence), and jump squats.
Tabata Arms (9 minutes)
3 sets of 45on/15off
Merkins Bench tri dips Carolina dry docks
Last thing: Burpee burnout (or another excise of group’s choice. 5 burpees on the minute for 5 minutes.
Mary if needed for time
MOLESKINE: Shakira double booked himself for work and to Q. He wisely chose work. Instead of just ghosting us, he showed up, took accountability, and left us with a detailed plan. Thanks for your example of good leadership.
ANNOUNCEMENTS:
COT:
PLAYLIST: Lots of mumblechatter
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The Knoll

Date: 2026-04-14 AO: The Knoll Q: Shakira , PAX: AAA, Roadkill, Shakira, Sparrow, Half Lyfe, Timber, Pebbles, Juicy J FNGs: None COUNT: 8 CONDITIONS: Ideal
WARMUP: Arm circles, side straddle hops, slow merkins
THE THANG: Murph Dora.
Groups of 4: 400 pullups, 800 pushups, 1200 squats, 4 mile run.
Interspersed with some bonus moseying. Capped off with lunge lines, plank lines, and Mary.
MOLESKINE: Often, our brain is the first thing to give way. When we are tempted to give up, it’s helpful to remember that there’s always a little more to give than we think. Today, find an area of your life to endure and persevere a little longer than you think you can.
ANNOUNCEMENTS:
COT: Prayers for a security guard with cancer and for all those in need of healing of any kind.
PLAYLIST: Originally a Moroccan Mashup but when things got tough we switched to an All-American medley to comfort Roadkill.
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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: