Uncategorized – F3 Nashville

September 12, 2026

[Pain Train] Riverwalk A0 Round 3

Date: 2026-09-12 AO: Pain Train Q: Half Lyfe , PAX: Hair Band, Sparrow, Half Lyfe, Siete, Barb, Sheriff Shire FNGs: None COUNT: 6 CONDITIONS: Dewy
WARMUP: SSH, Windmills, WMH, Runners Stretch.
THE THANG: Round 1 Run Aheads (Indian Runs) once person gets to front 16 Iron Mikes. 1=1. Round 2 Circle Up. Merkin Pull through a with kettle bell. PAX did merkin together then would do pull through with kettle ball. Did both left direction 2x then right direction 2x. Squat with kettle bell or plate weight pass. Did both directions. Left and Right. Did a few rounds each. Round 3: split into 2 groups. 1 group did 100 mountain climbers. Other group did weighted step ups with squat. Round 4: To the wall. Sprint up Crawl Bear down x5. Round 5 To the playground. Split into 2 groups. 1 group did 30 swing rows or pull ups. Other group did 4 count heal taps with WW2. Swap.
MARY: House of Pain Jump with Jump Squats. Leg burner.
MOLESKINE: Continue to grow this AO and get on Slack!
ANNOUNCEMENTS: Tussle coming up. 5k run and father daughters work out.
COT: Count Off, Name-o-rama, prayers, coffee.
PLAYLIST: Random.

September 12, 2026

[The Castle] The Roll of the Dice

Date: 2026-09-12 AO: The Castle Q: Steely , PAX: The Merchant, Mr. Pancake, Horizon, Waymo (formerly Space Baby), Dr. Brown Slip, Creatine, hambone, Louis DeMarco, Steely, Locksmith FNGs: None COUNT: 10 CONDITIONS: Humid
WARMUP: 20 IC SSH Michael Phelps OYO 10 IC Arm-Circles F/R
THE THANG: Team A/B Rope Pulling One PAX Role Exercise Dice to choose exercise, then they roll two additional dice and multiply to get the number of reps. Once all team members complete a rope pull round, Team runs a lap around the field. We completed three rounds Finished the last 10 minutes playing ultimate football. In-between possessions the control team does 5 Merkins, receiving team does 5 squats.
MARY: None
MOLESKINE: Not much, some confusion in my directions
ANNOUNCEMENTS: Check Slack
COT: Mr. Pancake dog tore its ACL, yes animals have ACLs. Prayers for its surgery and prayers for affordability
PLAYLIST: Zack FM

September 11, 2026

[Pain Train] Made up on the fly

Date: 2026-09-11 AO: Pain Train Q: Pebbles , PAX: Bulldog, Pebbles, Argggg FNGs: None COUNT: 3 CONDITIONS: Warm and Humid
WARMUP: Side straddle hops Bacs Bac Bacs Windmills Slow Squats Slow merkins Stretch OYO
THE THANG: 1-mile mosey with a few burpees thrown in Partner Dora: 100 Hand Release Merkins 200 Big Boy Situps 300 Squats
MARY: No time
MOLESKINE: Woke up and was asked to Q. Showed up and made it up on the spot.
Great conversation with Bulldog and Argggg about showing up consistently. Can’t wait to see these men progress.
ANNOUNCEMENTS:
COT:
PLAYLIST:

September 9, 2026