Tag: Pebbles

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[Pain Train] Pain Train: The bird is the word, no doubt!

Date: 2026-07-03 AO: Pain Train Q: The Banker , PAX: FLO, El Capitan, Pebbles, The Banker, Derby FNGs: None COUNT: 5 CONDITIONS: cooler but still balmy
WARMUP: Emperial Walkers , BAC’s, 5 slow burpees, side to side then v-ups
THE THANG: Indigenous peoples run to library track. 1. 20, 15, 10, 5 burpees with a lap in between 2. 45 sec AMRAP: knee ups on swings, pull-ups, Lt Dan’s, Superman’s, side lunges, Merkins 3. 30 sec AMRAP pick three
MARY: stretching
MOLESKINE: Importance of not just taking but giving back to F3 by way of leading. Thanks Flo for asking me! And gratitude for all those that carry the flag forward.
ANNOUNCEMENTS: See General channel for details but convergence coming up in 11th and Ultimate frisbee challenge coming up as well.
COT: prayers for everyone’s safety over the weekend
PLAYLIST:
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Feeling hot hot hot

Date: 2026-06-30 AO: The Knoll Q: Pebbles , PAX: Chains (Ryan Johnson), AAA, Timber, Half Lyfe, Pebbles, Sooie, Étouffée, Morning Star, Bumbleber FNGs: COUNT: 9 CONDITIONS: Got and humid
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Merkins
THE THANG: 11s “surf style” We paddled (bear crawl) and stood up on our boards (burpees) 1/2 mile of bear crawl with 110 burpees
“Hit the beach” with sand bags AMRAP Pull ups x 5 Squats x 10 Overhead press x 15 Deadlift x 20 Run 200m
MARY: 5mjn
MOLESKINE: That was harder than I thought it would be. God created everything good. Trust that the hard, bad, ugly, is ultimately working towards that good.
ANNOUNCEMENTS: July 11th Convergence at Percy Warner stairs
COT:
PLAYLIST: Bob Marlet
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The Knoll

Date: 2026-06-18 AO: The Knoll Q: morning stār , PAX: Pebbles, morning stār, Sparrow, Bumble Bee (2.0) FNGs: None COUNT: 4 CONDITIONS: nice
WARMUP: Oye, I don’t remember …
THE THANG: Bumble bee led us in lots of crawling.
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The Knoll

Date: 2026-06-16 AO: The Knoll Q: morning stār , PAX: morning stār, Sparrow, Juicy J, Sooie, Half Lyfe, Pebbles, Bumble Bee (2.0), Tiger Claw (2.0) FNGs: None COUNT: 8 CONDITIONS: pleasant
WARMUP: mosey to the tree line, rope flow edu
THE THANG: partner up … – one partner: 3 step ups, 3 dips, 3 erkins – other partner rope flow – swap – anyone that gets hit by the ball runs 75% to the backstop and back (later we sent partners) – share gratitude as you rope flow
MARY: baby cat crawl
MOLESKINE: great to be in a place where I don’t have to put a mask/persona on
ANNOUNCEMENTS: summer lean pax, check slack
COT: encouraged PAX to lean into spaces (even if it’s solitude) where they can show up and be themselves
PLAYLIST: the birds
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[Pain Train] #PainTrain: Not Your Mom’s EMOM

Date: 2026-06-12 AO: Pain Train Q: El Capitan , PAX: Cheeks, Juicy J, Pebbles, FLO, Derby, Shakira, El Capitan FNGs: None COUNT: 7 CONDITIONS: THICK
WARMUP:
Climbing Stretch Routine Willie Mays Hays + Bacs / BacBacs 15x
THE THANG:
Mosey to 9-Square Court
EMOM (5 sets per round) // Indigenous Sandbag Run (1 lap around track after each round) 
~10 count rest after each lap
Round 1 – 6 Burpee + Pull-Ups
Round 2 – 7 Perfect Merkins
Round 3 – 8 Mtn. Merkins (4x Mtn. Climber + wide merkin)
Round 4 – 7 Vegas Weddings (4x J-Lo’s + Diamond Merkin)
MOLESKINE:
Seek to serve your family and neighbors “quietly” – not keeping score or seeking attention. All for the good of others and God’s glory.
ANNOUNCEMENTS:
Shakira really wants to hit up #the-brig. And SalPal is scheduling a convergence there for 06/27. Who’s in?!
COT:
Prayers for Squatter’s wife and family. Prayers for travel mercies this weekend.
Thank you FLO for the delicious FloJoe:tm:
PLAYLIST: ‘00s Alternative + Rap Bangers
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The Knoll

Date: 2026-06-11 AO: The Knoll Q: Shakira , PAX: Sooie, Juicy J, Pebbles, Shakira, Roadkill FNGs: None COUNT: 5 Conditions: perfect weather filled with anticipation and excitement
Warm up: Warm up (jog increasing speed, side shuffle, high knees, butt kicks, open the gate, lung with twist)
Drills: Passing & dribbling
The THANG: World Cup Workout Trivia Time 90 minutes in a game = 90 hammers 45 minutes in a half = 45 partner ww2s 30 minutes Extra Time = 30 hammers 13 goals for messi = 13 skater squats 11 players on a team = 11 skater squats 5 shots in penalty shoot out = 5 skater squats
World cup game soccer format Every goal = 5 merkins 
Trivia Time pt. 2 World Cup 1994 = 94 american hammers  48 teams this year  = 48 skater squats US won bronze in 1930 = 30 skater ww2s
Bonus: Partners kick and chase the ball 1 minute plank to Shakira’s world cup hit “Waka Waka”
Moleskine: It’s easy to get stuck in our daily routine and forget that we live in a big world full of people very different than us. Take some time this week to celebrate how diverse the world is!
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The Knoll

Date: 2026-06-09 AO: The Knoll Q: Shakira , PAX: Shakira, Pebbles, Étouffée, morning stār, Bumblebee🐝 (2.0), Bear Grylls ʕ•ᴥ•ʔ (2.0), Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) FNGs: 2 Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) COUNT: 8 CONDITIONS: perfect conditions for a nice sweat followed by a light shower
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee  – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST:
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The Knoll

Date: 2026-06-04 AO: The Knoll Q: Pebbles , PAX: Pebbles, The Banker, Étouffée, Sooie, Malibu, Juicy J, Samwise, Bumblebee, Bear Grylls FNGs: None COUNT: 9 CONDITIONS: Coolish, dewy
WARMUP: SSH Bacs Bac Bacs Windmills Slow Squats Slow Merkins Run to stop sign
THE THANG: 3 rounds of 11
Merkins/Squats MOT Bear Crawls Mike Tysons/Carolina Dry Docks MOT Duck Walk Squats/Jump Squats MOT Burpee Broad Jumps
MARY: None
MOLESKINE:
the MOT was a burner in this workout. Fantastic work everyone.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-06-02 AO: The Knoll Q: Juicy J , PAX: Pebbles, Half Lyfe, Shakira, Siri, Juicy J, morning stār, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: perfecto – little wet
WARMUP: Running around the hood, high knees, butt kicks, sidewinders
THE THANG: Jump Squat Ball Toss Competition- double jump squats, toss, step back, repeat. See who can go the farthest away. Half Lyfe and Pebbles won the most rounds. although morning stār had the best moment- literally a full extension dive and catch
WW2 Partner Toss Competition: See how many you could do with a 3 minute timer, then 2 minute timer. Pebbles and Half Lyfe win again!
Dora Dora
Merry of Abs
WINNERS got a fresh F3 Sticker and organic chocolate peanut butter balls.
MARY:
MOLESKINE: “Comparison is the thief of Joy” – so how about we just stop comparing (ie social media, etc)? Here’s why…
Generational Wealth: Baby Boomers and the Silent Generation will transfer $84.4 trillion in assets by 2045. The top 1.5% of households control 42% of that transfer. Friend of yours always driving the nicer car, bigger house, or better school? Generational wealth is everywhere. So don’t compare…
Nepotism: 9 in 10 people have personally witnessed nepotism influence a hiring decision. 40% of U.S. workers have been hired at a company where a relative already worked. Only 1 in 5 employees believes their workplace is completely free of nepotism. Feel like you’re always smarter than your boss or the execs are doing “better” than you? Well Nepotism is EVERYWHERE. Don’t compare…
ANNOUNCEMENTS: Spring Fling coming up. Date TBD.
COT: Prayers up for Squatter, Half Lyfe family situation, and all those unspoken :pray:
PLAYLIST: Yellowcard
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[Pain Train] Pain Train

Date: 2026-05-29 AO: Pain Train Q: Squatter , PAX: FLO, El Capitan, Pebbles, Juicy J, Derby, Lady Liberty, Siri, Pitmaster, Squatter, Floppy Fish FNGs: 1 Floppy Fish COUNT: 10 CONDITIONS: Clear, purdy nice
WARMUP: SSH IW BAC Stretching Mosey while explaining the thang
THE THANG: Run the loop. Along the way do these exercises; 25 Merkins 20 Lieutenant Dans 5 Burpees 5 Pull-ups End loop with sandbag murder bunnies up to 1st pavilion, leave sandbag and return with burpee broad jumps Rinse-Repeat
MARY: Flutter kicks American hammers Up and Outs
MOLESKINE: Gave update on cancer healing journey for my M
ANNOUNCEMENTS: None
COT: Ended with prayer and coffee
PLAYLIST: None