WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: 1 min stretch OYO, 15 SSH, Mosey to school traffic circle
THE THANG: 1000 point challenge comes to Westeros. We bear crawled to find partners. Each team completed challenges on card (9 exercises), minimum 100 points per exercise. You choose the sequence and reps / round. There were burpees. There was running. There was a late arrival, but not who you might expect.
MOLESKINE: Difficult to mumble chatter when counting.
ANNOUNCEMENTS: See slack for Chili, 2.0 workout, and the thing formerly called Night Moves.
COT: Pep getting an offer on new role (especially before titan). Papa Bear friend struggling with cancer and running out of options. Mental health, especially for our young ones.
6 pax for coffee at Dose, including Michelin Man who was spotted near the AO muttering something about weights.
Grateful for these men and their friendship.
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
WARMUP:
– SSH x 20 IC
– Hillbilly Walkers x 15 IC
– Cherry Pickers x 10 IC
– Willie Mays Hayes x 10 IC
– Arm Circles (F/B)
– Broga
Roxanne
– “Roxanne” = Burpee
– “Red Light” = Merkins —merkins didnt work. About 26 burpees.
Mosey to the orb
– Indian run with a burpee
THE THANG:
Dora tel:75%E2%80%93150%E2%80%93225
– 75 Burpees
– 150 Big Boys
– 225 Squats
I forget how we cut the last 2 for time
Burpee Suicides
– Car 1 = 2 Burpee, back
– Car 2 = 4 Burpees, back
– Gate= 6 Burpees, fin
Sprint
– Sprint half way and stride the rest of the path
– 5 rounds
MOLESKINE: Pep thinks I’m sucking up to the 1stF. No, just lack creativity. Listened to TSwift’s new album. “She is not Lana Del Ray” – SalPal
ANNOUNCEMENTS: slack
COT: gratitude to respect our DR AOQ
WARMUP: the usual
THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc
ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…
COT: love community and bonds we form through f3. Invite friends!
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.
WARMUP: various active stuff (high knees and the sort)
THE THANG:
-indigenous people run to bottom of Cochran. Catch-me-if-you-can with partner going backward up hill while other partner does squats and WW1 then sprints to catch up
-mosey to grassy hill in ag center
-10 squats—>sprint up—>20 ww1–>back down
-10 merkins, 10 squats—>sprint—>20 heel lifts
-10 merkins, 10 squats, 10 monkey humpers—>20 crunchy frogs
-10 merkins, 10 squats, 10 monkey humpers, 10 dry socks—>sprint—> 20 Ww1
-indigenous people run back to start
-sprints and jogs of various %
-2 minute low plank
MOLESKINE: thank you men for entertaining me with the long journey today. Covered almost a 5K. LOL, lots of love
ANNOUNCEMENTS: octoburpee , f3dads , and come out for F3 After Dark
COT: step back and assess where you’re at. Complacent? Make a change
WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms
THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing
MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist
ANNOUNCEMENTS: please check slack
COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.
WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey
THE THANG:
Partner off split reps as desired
work (hold)
80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together
MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer
ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel
COT: Pep interview process and career discernment
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.
