Category: Uncategorized

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Murph-lite

AO: pain-train
Q: The Banker
PAX: AAA, Cheeks, G-string, Lunch Lady, Siri, Sooie, The Merchant, Timber, voucher
FNGs: None
COUNT: 10
CONDITIONS: cool and slightly wet

WARMUP: stretching

THE THANG: We did a half Murph to prime ourselves for Memorial Day challenge.
.5 mile run followed by 50 pull-ups, 100 merkins, and 150 body weight squats, finished with .5 mile run.

MOLESKINE: Finishing up school and transitioning to summer is hard and stressful for me at times. Im trying to focus on keeping my head up and taking some deep breaths. These mornings with my F3 brothers become increasingly important to me and help prime the day.

ANNOUNCEMENTS: Bellevue Picnic tomorrow, May pull up challenge going strong, Green machine hosting Murph challenge on Memorial Day.

COT: Prayers

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2ndFing while co-working in public, Bellevue edition

AO: 2ndf
Q: morning stār
PAX: FLO, Sooie, Ex-Pat, JM (yet to be named)
FNGs: 1 JM (yet to be named)
COUNT: 4
CONDITIONS: lovely

WARMUP: we all arrived at different times, but it worked out just fine.

THE THANG: 45 min work sessions and 5 min walks. Weighted Carrie’s on some of the walks.

Had a Cindy (35lb), 30lb kb and 15lb kb

Lunch at Hans Deli with awesome conversation.

MOLESKIN:
– this is the next best thing since soaked, slow cooked oatmeal (I don’t eat sliced bread)

ANNOUNCEMENTS: planning to do it same place and time next wed.

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Lord of the Rings BD

AO: the-castle
Q: Sunshine
PAX: Strutter, hambone, Pep, Salami
FNGs: None
COUNT: 5
CONDITIONS: Cool, crisp, and moist

WARMUP: Good Mornings, Imperial Walkers, Low & Slow Squats, SSH

THE THANG: Tabata-style workout, 1:40 on, 20 sec rest. PAX move through all exercises at each station. Repeat until Mary.

Fellowship of the Ring
– You Shall Not Pass Thrusters (Coupon Thrusters)
– Curls for Arwen
– Anduin Canoe Crunches
Two Towers
– Helm’s Deep Squats (Coupon Squats)
– Two Towers of Power (Tower of Power)
– Toss the Dwarf (Coupon Swings)
Return of the King
– Mount Doom Climbers (Mountain Climbers)
– One Ring Hurleys (Bobby Hurleys)
– I Can’t Carry Your Burden… (Coupon Lunges)

Mary: Dealer’s Choice- LBCs, Flutter Kicks, 8-Count Body Builders, Dying Cockroaches

MOLESKINE: Samwise Gamgee’s speech at the end of Two Towers. It can be easy to get overwhelmed and despair at the darkness in the world. Look for the good to fight for.

ANNOUNCEMENTS:

COT: Strutter’s move. Sunshine’s M and 2.0 on the way

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!

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Tribute to Tamara, my step mom

AO: offthebooks
Q: morning stār
PAX: morning stār
FNGs: None
COUNT: 1

YHC got out way early to show solidarity to #pain-train official launch. This BD is dedicated to Tamara, my step mom who passed last week. She was 82.

CONDITIONS: 55F a few degrees colder than #pain-train right now ; sprinklers gong in the park

3:30 local time / 5:30 central time – YHC gave himself the disclaimer.

WOR
– 5! Motivators
– 1 lap around the park green (about .15 miles according to Strava)
– 10 rotation as of each joint
– 1 lap around
– OS resets (rocking, cross crawl, segmental rolls, baby crawl)

THE THANG
Today’s #may-you-pull-up ladder is 5,5,4,3,2. With the intent to build more “rest” time between sets YHC came up with:
5 rounds of … take the ladder number (x) and do:
– x pull ups
– x laps around green with x Lt.dans at the start and x! Motivators at the half way point
– rinse and repeat till done with pull up ladder

This ended up being:
– 19 pull ups
– 19 laps
– 79 Lt dans
– 79! Motivators

(If YHC had added this up ahead of the he would have put another 3 Lt dans and motivators in there for a total of 82.)

Mary
Ukrainian hammers till the end.

COT
Practiced coming back to joy with GAMES, focused around my step mom, her passing and tantrum. Did this through our the BD.

Gratitude
Appreciation
Memories
Experiences
Singing

MOLESKIN
– I didn’t want to get up and out, the fart sack was nice and warm. My desire to workout at the same time as #pain-train was what got me out there.
– Had to work through fears of perceived danger as I walked to the park. 3am is early.
– I didn’t want to get to get we and then I realized that my step mom didn’t want to get Parkinson’s. There’s lots of things I may not want in life and learning to work thekfubthen is a good life skill. Thankfully one only gets wet once.
– 82 minutes for 82 years of life. Life is precious.
– some ducks were out which was comforting even though every odd noise (from the sprinklers) kept triggering my horror movie fears that some one was about to jump out and chase me
– had a profound revelation about “modify as necessary” … that removes the excuse that x is injured and so I’ll stay home. I still show up and do something different. A commitment to BE there with the PAX is power. It also takes intention to decide how to modify and fortitude to do it.
– Didn’t think I could do pull-ups due to a twinge in my left shoulder, but it felt much better after warmup!

keep moving my friends,
m*

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2ndFing while co-working in public, Bellevue Edition

AO: 2ndf
Q: morning stār
PAX: Wolfpack, FLO, Ex-Pat, morning stār
FNGs: None
COUNT: 4
4 PAX enjoyed a meal, focused productivity and intentional conversation on a fine Tuesday afternoon in Bellevue, TN.

CONDITIONS: the pizza was good, the space was spacious and the Italian music was loud

WARMUP: YHC and FLO chatted about life and work as we enjoyed our pizzas. Ex-Pat joined for the remainder of lunch. Wolfpack came later after a work call.

THE THANG: several rounds rounds of 25 min focus work time followed by 5 to 10 min walk around One Bellevue from 12:30pm to 3:30pm. Modify as necessary.

MOLESKINE:
– This was a good second iteration for those of us that work from home (alone). We intend to do this weekly, likely on Weds am.
– YHC found a coupon in an alley way to add to the pain-train inventory!

ANNOUNCEMENTS:
– We’ll do this again next week on Wed from 8am to 11am at the well, then lunch at 11.

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OTB Party Pace Run

AO: offthebooks
Q: Chunks , Natural Ice, Grape
PAX: Natural Ice, Grape
FNGs: None
COUNT: 3
CONDITIONS: Warm and No Rain

WARMUP:

THE THANG:
4.6 Mile Party Pace run discussing life and other stuff

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Backyard Bootcamp

AO: offthebooks
Q: Wolfpack , Siri
PAX: Siri
FNGs: None
COUNT: 2
CONDITIONS: Wet and warm

WARMUP: stretch OYO

THE THANG:
Ring pull ups. 5 sets.
5 reps
4 reps
3 reps
2 reps
1 reps

Tabata 20 second work 10 second rest
Round 1
Merkins x2
Squats x2
Scapular Merkins x2
Mountain Climbers x2

Round 2
Merkins x2
Iron Mikes x2
Scapular Merkins x2
Side Lunges x2

Hill Sprints x4

5 minutes of Mary

MOLESKINE: pulls are hard

ANNOUNCEMENTS: Pain Train launch on Friday!

COT: Good vibes for the work week ahead

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May the 4th Be With You

AO: the-castle
Q: Sunshine
PAX: Splitter, Salami, hambone, Chunks, Dilbert, Pep, Cowboy, Cash Cab
FNGs: None
COUNT: 9
CONDITIONS: Warm and muggy

WARMUP: Imperial Walkers, SSH, Good Mornings

THE THANG: Star Wars themed beatdown with all 6 episodes of the original saga represented. 1 station for each movie. Exercises were performed at each station, and travel to the next station were bear crawls while transporting the coupon.

Episode I – The Phantom Menace
– Jar Jar Goofballs – x15 (2=1)
– Podracer Steering Wheels – x10 (2=1)
– Droid Army Getups – x10
Episode II – Attack of the Clones
– Kaminoan Canoe Crunches – x10 each side
– Clone Army Body Builders – x10
– Curls for Padmes – x20
Episode III – Revenge of the Sith
– “Do It” Seal Claps – x20
– Youngling Yeets – x15
– High Ground High Jumps -x15
Episode IV – A New Hope
– Blue Milk Mixers – x10
– Tusken Raider Presses – x15
– X-Wing Crunches – x10 each side
Episode V – Empire Strikes Back
– Skywalker Prom Dates – x20
– Dagobah Squats – x20
– Luke Curls (alt. Luke Lawnmowers) – x10 each side
Episode VI – Return of the Jedi
– Slave Leia’s – x15 each side
– Ewok Humpers – x20
– Palpatine Presses – x15
Repeat until Mary
Mary: Dealer’s Choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Spontanous Work from the Well, Together

AO: 2ndf
Q: morning stār , Wolfpack
PAX: Wolfpack, morning stār
FNGs: None
COUNT: 2
CONDITIONS: just the right level of ambient noise and accountability for good productivity.

WARMUP: hug and quick catch up

THE THANG: pomodoro style …
2 sets of:
– 25 min focused work time
– 5 to 10 min walk around the block w/ intentional conversation

MOLESKINE:
– this seems like a good 2ndF thing to do for PAX that work from home in west Nashville
– we’ll do this again … maybe add lunch
– could potentially be a spot to invite potential FNGs to that work from home but haven’t made it to a workout
– if you’re interested in something like this reply to this post or send Wolfpack or me a DM