Tag: Sparrow

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The Knoll

Date: 2026-08-04 AO: The Knoll Q: Juicy J , PAX: AAA, Pebbles, Juicy J, morning stār, Sooie, Sparrow, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: moist
WARMUP: side straddle hops, baby arm circles, hillbillies, Willie May Hayes, imperial walkers.
THE THANG: approximate 1 mile loop around the neighborhood doing Chinese butt kicks and karaoke
Dora Dora. 100 hand release Merkins, 100 World War II’s, 200 jump squats, 50 Burpee’s, Partner runs to the stop sign and back as timer
MARY: circle of ab beat downs led by the whole pax
MOLESKINE: little parlay action from the last moleskin about how comparison is the thief of joy. There is nepotism and generational wealth everywhere, nothing wrong with that, take it if you can get it, but that is why you never compare your lives to others, everyone has a different set of circumstances and may be ahead so to speak for various reasons.
Live your own best life and not worry about others and how they may be further ahead than you are.
Got me thinking about how money can buy a lot of things, it can get the wealthy out of trouble, the corrupt out of court, but one thing Money can’t buy is a fit and healthy body. That takes discipline and hard work and no one can buy themselves fitness. Takes time and effort and discipline.
ANNOUNCEMENTS: BELLEVUE HANG AUGUST 12 . 530-730tailgate brewery
COT: prayers for MorningStar and peace at the house with Home appliance issues, prayers for my sister giving birth for the first time and patience and healing
PLAYLIST: Lindsey Stirling
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Passing the Flag!

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , Juicy J PAX: Malibu, Juicy J, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow, Sooie’s 2.0’s – Sharktooth and ?? FNGs: None COUNT: 10 CONDITIONS: Wet and Sticky
WARMUP: SSH, BACS (Thank you Pebbles for starting us off). Windmills, Hill Billy’s
THE THANG: Round 1-Run Aheads: Passing the Flag “speaker” front to back. Person in back sprints to front. Once flag in front PAX stops and does 10 Iron Mikes. Repeat. Ran around neighborhood and back to The Knoll for Round 2.
Round 2: AMRAP 5 Burpees 10 Merkins 15 Squats 20 Flutter Kicks 4Ct
Round 3: Circle Up Pass the Flag. Person holding the flags does lunges. While rest of PAX does 10 (or 5 reduced for time and higher number of PAX from when work out was created night before) Merkins. After PAX did # of Merkins flag was passed around circle. Repeat until everyone held flag. Next exercise was 10 Iron Mikes. We stopped Juicy J the new Knoll AOQ!
“This flag represents more than a workout. It represents leadership, service, and showing up for the men beside you. Today we pass it to you—not because you’ve finished the journey, but because you’re now part of it. Welcome to the AOQ.”
Juicy J took the flag over to the hills for 11’s Burpees on top, WW2’s at bottom. Headed back to playground for some Mary.
MARY: WW1’s, J Lo’s, Flutter Kicks to finish.
MOLESKINE: Remember my first work out at Pain Train about a year ago with Juicy. Have gotten to know him well over the last year. His enthusiasm, willingness to lead, and creativity and leadership for new F3 events has shown he is ready to carry the flag! Congrats Juicy J! Thank you all for coming out and supporting and pushing each other. This is an amazing group of men, and am grateful for all of you.
ANNOUNCEMENTS: West Side Meet Up and other events. Check Slack.
COT: Count off, name-o-rama, coffee and chocolate milk. Prayers for Étouffée friend getting married and kids getting ready for new school year.
PLAYLIST:
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2 Sooie 2 Knoll

Date: 2026-07-28 AO: The Knoll Q: Half Lyfe , PAX: Malibu, Juicy J, AAA, Étouffée, Roadkill, Half Lyfe, Sooie, Pebbles, DintyMoore, Sparrow FNGs: None COUNT: 10 CONDITIONS: wet, moist, and damp… x10
WARMUP: baby arm circles, hillbillies, all the things.
THE THANG: Half Lyfe beatdown AMRAP. Indian Run with the flag and speaker
Juicy J NEW AOQ Announcement Game of 11’s. Burpees and WWII’s
MARY: Flag Carry squats. Punish the rest with Ab workouts
MOLESKINE: very thankful for the great leadership from Half Lyfe and Pebbles. They have done an incredible job leading Tuesdays and Thursdays AOU for well over a year.
I am honored to help lead moving forward.
ANNOUNCEMENTS: see 1stf -f3-nashville-general. And bellevue Hang August 12th at Tailgate Brewery.
COT: prayers for new couples and for all the kids going into school coming up in the transitions. Be with each of our families.
PLAYLIST: Need to Breathe and some amazing Jesus music. He lifted our spirits.
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The Knoll

Date: 2026-07-23 AO: The Knoll Q: Pebbles , PAX: Half Lyfe, Roadkill, Pebbles, Juicy J, Sooie, Malibu, AAA, Sparrow, 3×2.0 FNGs: None COUNT: 11 CONDITIONS: Perfect, the grass was actually dry
WARMUP: Side Straddle Hops Bacs Bac Bacs Windmills Run 800m
THE THANG: – 10 burpees – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 150 squats – 5-10-15-20 yard shuttle runs
MARY: 4 minutes
MOLESKINE: This one was harder than it looked on paper. T-claps to Malibu and AAA for making it to the squats in the finals round. All others were smoked from SalPal on Tuesday.
ANNOUNCEMENTS: Check Slack
COT:
PLAYLIST: Really bad wedding music
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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] F3 Dads!

Date: 2026-05-16 AO: Pain Train Q: Derby , Wolfpack PAX: Sparrow, Derby, Pitmaster, Wolfpack, Juicy J, Shakira, Piglet, Eagle (2.0), Book Worm (2.0), Creek Runner (2.0), Link (2.0), Spidey (2.0), Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) FNGs: 10 Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) COUNT: 23 CONDITIONS: Perfect!
WARMUP: BAC, BACS, Moroccan Night Clubs, Shoulder Press, WMH, Runners Stretch, PE Stretch, SSH
THE THANG: 4 Station Ladder w/ each Station marked by cones ~15 yards apart: Merkins, Squats, WWII’s and Burpees. 5 Reps per Exercises for first Set then back to start to increase reps by 5 (Burpees remained at 5). Once PAX completes the 25 Rep Set they start back at 5.
MOLESKINE: Appreciation for PAX choosing to attend the morning workout given the many other things going on today and in their lives. Challenged PAX to find other opportunities to get involved with their Communities
ANNOUNCEMENTS: Spring Fling!
COT: For Recent Graduates and Guiding them through their next chapter of life
PLAYLIST: Classic Rock!
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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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: 2026-04-14 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.