Tag: Sooie

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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.

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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.

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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

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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!

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mini-Murph and more

AO: the-knoll
Q: Timber
PAX: The Banker, Pebbles, El Capitan, G-string, AAA, Étouffée, Sooie, Stubs, Malibu, Derby, Sparrow, Papa Bear, Siri, Pitmaster, Half Lyfe, Smoltz (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 19
CONDITIONS: Perfect, 60 degrees

WARMUP: mosey, SSH, slow merkins, slow squats, good mornings, leg stretches (covered F3 mission, 5 core principles, credo here)

THE THANG:
1.Mini-Murph: 15 squats, 10 merkins, 5 pullups X 10 sets (run ~300m after 5th and 10th sets)
2. Stations x 2 (40 sec on 20 off while rotating): fast feet, carolina dry docks, standups/sitdowns without using hands
3. Agility work: ~30 yard uphill distance on road, single leg hops, backwards run, side shuffle, bear crawl, frog jumps, sprint

MOLESKINE: played some tunes, good encouragement on the murph station, coffee by El Capitan, good effort by Smoltz leading the way

ANNOUNCEMENTS: Pebbles out on Thursday and needs a coffee guy

COT: I shared the Parable of the Oranges: be intentional in our roles as fathers, husbands, workers. Smoltz shared a personal reflection about why he likes coming to F3 (fuels his competitive drive, feels a sense of accomplishment doing something in the morning, likes to work out).

Prayer intentions were shared and prayed for.

Thanks for letting Smoltz and I lead you this morning!
-Timber

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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*

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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!

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(B)Easter Egg Hunt 2025

AO: the-knoll
Q: El Capitan
PAX: Wolfpack, Derby, Papa Bear, AAA, Sooie, El Capitan, Ex-Pat, morning stār, Pebbles, Timber, Half Lyfe, G-string, Pitmaster, Étouffée, @GoldDigger, @Rubix (2.0), @Schmaltz (2.0), @Bumblebee (2.0), @Grizzly (TBD)
FNGs: 1 @Grizzly (TBD)
COUNT: 19
CONDITIONS:

Mid-50s, lovely sunlit clouds at 6:15

TUNES:

Young & Heavy

WARMUP:

Climb routine
Back stretches
Willie mays hays
Good mornings!

THE THANG:

– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat

Ended with MARY: a 3-round Ring of Fire & American Hammers

MOLESKINE:

Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.

ANNOUNCEMENTS:

– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!

COT:

Countorama, Nameorama, coffeteria.

It was a pleasure leading y’all this morning, men!

I’m ready for a nap. :yawning_face: :el-capitan:

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Block It to Me

AO: pain-train
Q: Sooie
PAX: G-string, Half Lyfe, Pitmaster, Pebbles, Timber, Cheeks, FLO, Sooie
FNGs: None
COUNT: 8
CONDITIONS:
A brazen red caboose looms impudent beneath a purple sky, tinged with orange heralding the approaching dawn. A waxing gibbous moon, luminous and low, bathes the field in amber glow. Across the dew-drenched grass, cinder blocks lie in wait behind the stage, their silent heft a promise of struggle. The air bites with cold, each breath a fleeting wisp before the heart’s next beat.

0530 strikes, and seven of eight who :hardcommit:’d stand ready in the gloom— G-string yet to grace us. Despite his absence, I resolve to begin by easing our fellowship into the crucible, lest we rend bone from sinew too swiftly.

WARMUP:
Good Mornings (OYO)
– Joint Movements: From head to toes, we loosen the mortal frame, neck to ankles, in solemn preparation.
Now, to rouse the blood!
– SSH (in cadence): 27x, an odd number chosen to vex the orderly mind.
– Merkin Medley: 5 Merkins, 5 Fingertip Merkins (ferkins, perchance?), 5 Knerkins, 5 Diamond Merkins.
We mosey, a purposeful trot up the path claim our cinder blocks from their stage-side lair. Uponst our return journey, two piercing orbs breach the dark—headlights heralding G-string’s arrival. Whether he hath remained on F3 Franklin time or whether he believeth that F3 has no stretching, F3 needs no stretching, we know not. Yet he is here now; the fellowship is whole. Blocks in hand, we align as one, facing cones set at 10 and 20 yards. Dew seeps through our soles, squishing and squelching with each step, yet our hearts burn for battle.

THE THANG:
Each PAX, in turn, braves a block-laden pilgrimage to the cones, while brothers grind AMRAP on exercises decreed by the returning hero. The cone movements, fierce and varied, are thus:
1. Plank Block and Roll: In plank’s rigid embrace, roll the block end o’er end, crawling 10 yards to the near cone and back—a test of core and cunning.
2. Suitcase Carry: Hoist the block as a valise, striding to the 20-yard cone, swapping hands for the return, shoulders screaming fealty.
3. Murder Bunny: A fiendish hop, hands to block, feet to follow, bounding to the 20-yard cone and back, cursing gravity’s pull.

The AMRAP block exercises, called by each returning PAX, reveal a tapestry of torment. I stood aghast at their masochi..err…creativity in the choosing of our exercises. Among them:
– Block Curls
– Block Rows
– Block Presses
– WW2s with Block
– Murder Bunny Bunny Murder
– 21s (7 curls low, then high, then full)
– Alternating Hand Merkins
– Single-Hand Curls
– Goblet Squats
– And sundry others too nefarious for gentle ears.
At this stage of the battle, I would be remiss if I did not record here an account most unfortunate. During the traversal of the plank block roll, an ejaculation of agony rent the dawn. Our beloved Cheeks, in his exuberance and enthusiasm, thusly rolled the block in a manner where, for but an instance, the block and his hand doth occupied the same time and space. I shouted encouragement and promised that this episode would be entered eternally into the digital annals of our struggles. Aside from this minor imprecation, all PAX completed this portion with dignity and aplomb.

The Finale: Hot Squat Block Brigade
Three cone cycles complete, we muster for the rite of closure. I inducted each PAX into the “Hot Squat Block Brigade”. Blocks are stacked, a cairn of conquest, and we form a line, brothers shoulder to shoulder. In low squat’s fiery grip, thighs quaking, we pass each block hand to hand, forging a new pile at the line’s end. Eight minutes hence, through rotations of grit and groans, every PAX has tasted each station. With final heaves, we restore the blocks to their stage-side crypt, our battleground now hallowed by effort.

MOLESKINE:
YHC shared my appreciation for the bonds of brotherhood forged in the crucible of trial.

ANNOUNCEMENTS:
SPRING FLING APPROACHETH!!!!
April: The Month of the FNG, find an FNG near you!

COT:
Prayers mentioned and offered. Sooie Brewie enjoyed by all.

Epilogue:
The PAX, forged anew in the crucible depart stronger, bonded by shared strife. The red caboose stands silent, the moon fades, and the sun claims the sky.

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Who’s on Deck?

AO: the-knoll
Q: Sooie
PAX: AAA, Sooie, Phillip Lee, Pitmaster, Stubs, Half Lyfe, Gold Digger, Eagle (2.0)
FNGs: None
COUNT: 8
CONDITIONS: Perfect, slight spot of rain at the beginning.

WARMUP:
Woke up. Wanted to go back to sleep. Checked slack. morning stār and Bumblebee have to be DR! I’ll Q. Get the trusty deck of cards. Go to the knoll. Greet PAX.
– loosen up the neck
– (Rain…let’s get that heart rate up)
– Motivators from 5 (hat tip to Bumblebee)
– (Mean streak)
– Baby arm Circles (keep ’em up)
– Back BAC (keep ’em up)
– shoulder taps via bicep curl (keep ’em up)
– Shoulder press (keep ’em up)
– Seal claps (end scene)
– Hip gyrations (don’t make eye contact)
– Walk out merkins
– WMH (review F3 Mission, Core Principles, Credo)

Speaking of “Credo”, *cranks up Creed “Human Clay” (the whole album)

THE THANG:
Hit the Deck
R1:
♣️ = pull-up
♠️ = squat
♦️ = WW2
♥️ = (I know what I have to do but I don’t know if I have the strength to do it) burpees
🃏 = mosey around back stop.
R2: “y’all wanna switch up the exercises or keep em?” 4 hands go up (YHC first). 4 hands stay down. AAA does the “right” thing and raises his hand. (Relief)
R2:
♣️ = merkins
♠️ = lunges (none this round)
♦️ = American hammers
♥️ = SSH in cadence
🃏 = mosey around back stop.
(No drama)
R3:
♣️ = dips
♠️ = lunges (frfr)
♦️ = flutter kicks
♥️ = Mtn climbers

Finished the deck at 0612. Time for Mary.
– hollow hold (hat tip to G-string)
– Low plank (thanks Stubs)

MOLESKINE:
Creed got me nostalgic. Shared a conversation I had with my daughters about the importance of cultivating friendships at an early age (Listening to “Old Friends” by Ben Rector as I’m typing this. [I’m not crying, you’re crying]). Encouraged PAX to reach out to an old friend and be aware of opportunities for new friendships.

ANNOUNCEMENTS:
SPRING FLING THIS SUNDAY!!! Signup if you haven’t.

COT:
Prayers offered. Half Lyfe homebrew thoroughly enjoyed!