Category: Uncategorized

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F3 After Dark ™️

AO: 1stf
Q: Focker
PAX: SalPal, Strutter
FNGs: None
COUNT: 3
CONDITIONS: a perfect fall night. Y’all missed out

WARMUP: none! Terrible parking for all meant a prompt start

THE THANG: SalPal and myself buddied up with a 30 lb ruck and went to the base of the Capitol’s grass hill.

Partner 1 Bernied up hill with ruck
Partner 2 did 10 burpees then sprinted to get ruck.
Each man did 100 burpees total

11s of WW1 and heel lifts. The catch was every set was 1 landing higher on the stairs
At the end of our 11s, Strutter finally found parking and joined us!

Mosey to Tennessee map where we did the road trip workout
I-40: 40 merkins in Memphis, 40 squats in Nashville, 40 crunches in Knoxville
I-24: 24 merkins in Chattanooga, 24 squats in Nashville, 24 crunches in Clarksville
I-65: 65 crunches in Lawrenceburg, 20-20-25 merkins,squats,crunches in Nashville and ended with 65 second low plank

MOLESKINE: nice walk over to Von Elrod’s together really filled up our proverbial cups. Strutter and I then got to fill up our literal cups

ANNOUNCEMENTS: check slack as always

COT: really a pleasant night of fellowship and getting to catch up with both these 2 great dudes. Sad to not see as many faces, but grateful for the intentional time together

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Putting the Work In

AO: pain-train
Q: El Capitan
PAX: Derby, Juicy J (JBowman), Chili Dip, El Capitan, Hooters, Stubs
FNGs: None
COUNT: 6
CONDITIONS: mid-60s & overcast

TUNES: “A Deeper Understanding” by The War on Drugs

WARMUP:

Climber stretch routine
Willie mays hays
Don Quixotes 10x

THE THANG:

Mosey to tennis courts.

1. Burpee long jump across three courts & back (modify: 2x lunges + long jump)
2. Bearcrawl across three courts & back

Mosey to 9 Square area

10,9,8’s w/ lap every 2 rounds

10x pull-ups
10x Crunches
10x Lt. dans
10x merk-jacks

Repeat exercise set 9x…

Hold plank for six, then take a lap around track (regular mosey)

Then 8x…

Then 7x…

…

Completed 6x, 5x.

Return to parking lot.

MOLESKINE:

Jesus sought time away to be with His Father. He knew the importance of solitude & took advantage of that opportunity more often than we think. What about you?

ANNOUNCEMENTS:

octoburpee is in full-swing but not too late to sign-up. TN Tussle is one month away! Check slack for other announcements.

COT:

Continued prayers for The Merchant.
Countorama, Nameorama, and delicious coffee from Derby & Hooters.

It was a pleasure to lead y’all this morning!

:el-capitan:

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The Discipline Runs

AO: the-discipline
Q: hambone
PAX: Butterfingers, Steely
FNGs: None
COUNT: 3
CONDITIONS: not too warm, not too cold

WARMUP: what is that?

THE THANG: run down to the parking lot and do some basic exercise while one man run.

continue down the loop into the dark forest

Stop in the low parking lot for football drills

Run back to penultimate parking lot and do some simple merkins with slow cadence

Run to the pull up bars and hang / rest / repeat.

Run to the finish.

MOLESKINE: A good bootcamp workout has 2.5+ miles of running. We accumulated 2.24, so there is room for improvement.

ANNOUNCEMENTS: CHECK SLACK

COT: thankful to God for the abilities we’ve been granted on this day.

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Just another Dora

AO: the-castle
Q: Pep
PAX: Anthony Wade, Butterfingers, hambone
FNGs: None
COUNT: 4
CONDITIONS:
Cool and comfortable (hambone wore ski hat)

WARMUP:
Imperial walkers
Willie mays hays
Good mornings

THE THANG:
Run the greenway with stops for merkins, iron mikes, windshield wiper

Dora
100: dips
200: fire hydrants
300: big boy sit-ups

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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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Alllll aboooardddd!

AO: pain-train
Q: Wolfpack
PAX: Choo Choo, Derby, Hooters, El Capitan
FNGs: None
COUNT: 5
CONDITIONS: 65 degrees and clear skies

WARMUP: 10 Burpees. Mosey to get coupons.

THE THANG:
PAX completed the following:

5 Burpees
15 yard Murder Bunnies
25 Squat to Presses
15 yard Mosey
5 Burpees
15 yard Murder Bunnies
50 Alternate Coupon Merkins
15 yard Mosey

1/5 mile run

5 Burpees
15 yard Murder Bunnies
25 Curls
15 yard Mosey
5 Burpees
15 yard Murder Bunnies
50 Coupon Windshield Wipers
15 yard Mosey

1/5 mile run

REPEAT!

Thang 2
5 Burpees
15 yard Sprint
x10

MOLESKINE: Happy to have Choo Choo roll into the station here at pain-train!!

ANNOUNCEMENTS: Chilicook Off Oct 19. F3 Dads Oct 25. Tussle Nov 8th. Check slack for more!

COT: Lots of division, confusion, and hate throughout the world right now. Do your best to be a light and live with love. Start with yourself and those immediately around you and let it shine as far as possible from there. The world needs it.

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1979 – Smashing Pumpkins

AO: pain-train
Q: Chunks
PAX: Young and Restless, Pep, G-string, Cheeks, Roadkill, FLO, Squatter, Sooie, Wolfpack, Stubs, Half Lyfe, Hooters
FNGs: None
COUNT: 13
CONDITIONS: Perfect

WARMUP: Gave a 5 minute warning for the PAX to warm up.

THE THANG:

Partner Up and mosey to grab a coupon per team

Mosey to Church parking lot

Burpee Apocalypse

Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch

Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch

Round 3
Partner 1 Run
Partner 2 – Curls
Switch

Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch

Round 5
Partner 1 Run
Partner 2 Swings
Switch

Round 6
Partner 1 Run
Partner 2 Squats
Switch

Repeato! – Got to Round 4

Was great to see some guys pushing and racing each other back to their partners.

All of us took a mosey around the van corral and sprinted back to the coupons.

Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.

Stacked the coupons and mosey’d back to Startex

Finished up with another Burpee Apocalypse and some flutters.

MOLESKINE:

Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.

ANNOUNCEMENTS:

Check Slack or ask Wolfpack

COT:

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Whistle Stop Tour

AO: the-castle
Q: Barney , Chunks
PAX: Steely, Brown Slip, Pep, Strutter, Mr. Pancake, hambone, Anthony, Bobby, Jason
FNGs: 3 Anthony, Bobby, Jason
COUNT: 11
CONDITIONS: Perfect

WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.

THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.

MOLESKINE:

ANNOUNCEMENTS: upcoming Bourbon Chase.

COT: fall break travel.

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OTB – 1,000 Reps

AO: pain-train
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), Chili Dip
FNGs: None
COUNT: 4
CONDITIONS: No Rain!

WARMUP: BACs, BAC BACs, Moroccan Night Clubs, Shoulder Press, Willie Mayes Hayes, Good Mornings, SSH

THE THANG: Pair up DORA – Runner Carries Sand Bag to Play Ground for 2 Pull-ups

Partners accumulate the following:
200 Coupon Chest Press
200 Coupon Squats
200 Coupon Curls
200 WWII’s
200 Coupon Rows

Ended w/ traveling Mary. Weighted Lunges w/ each PAX calling out quantity of lunges followed by an exercise: Shoulder Press, Merkins, Mountain Climbers, WWII’s

MOLESKINE: Combatting anxiety by living in the moment.

ANNOUNCEMENTS: Many events on the calendar highlighting 10/10-12 – Men + Kids Camping Event and 10/19 – Chiliteria

COT: Prayed us out

Thank you guys for the opportunity to lead this morning!!

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Trails after rains

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Roadkill, Wolfpack, Pitmaster, Salami
FNGs: None
COUNT: 6
CONDITIONS: Wet

THE THANG: Ruck the trails

MOLESKINE: “The best ability is availability” – www.google.com/search?q=Bill+Parcells&sourceid=chrome&ie=UTF-8&mstk=AUtExfC8hroZRQHDT53cMlc2ERYKAzH9vZSWJFPL9dgunvihjimcR8Uy_00R1bG8rjTqjtcv0oOftDkdrFhk8sggjcbYZTB1Wp1yXa4Njs7qLKSCWdI4kxcjCgWPnKS-m…

ANNOUNCEMENTS:
– 10.19 Chiliteria led by Wolfpack
– 10.24 Overnight ruck CSAUP by F3 Spring Hill