Tag: Cheeks

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…Held [indoors], rain or shine

AO: pain-train
Q: Siri
PAX: Pebbles, Stubs, Pitmaster, Cheeks, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:

Dark and damp. Perfect for coffeeteria.

WARMUP:

Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.

THE THANG:

Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.

Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards

Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like

Go until everyone has completed 3 rounds with the big coupon.

MOLESKINE:

Rain is not an excuse to miss the pain train.

ANNOUNCEMENTS:

– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…

COT:

Personal details shared, prayer lifted up, Go Team.

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Friday the 13th

AO: pain-train
Q: G-string
PAX: Timber, Wolfpack, FLO, Half Lyfe, Cheeks, Pebbles
FNGs: None
COUNT: 7
CONDITIONS:
Crisp and still

WARMUP:
– SSH
– BACs
– Back-BACs
– Slow squats
– Slow merkins
– Willie-Mays-Hayes

THE THANG:
Mosey to grab some coupons
Partner up for a little Dora
THANG 1:
– 150 Floor to ceilings
– 200 One-Arm coupon merkins
– 250 Coupon goblet squats
other partner is running a lap around the playground
THANG 2:
– 50 Pull-ups
– 100 Lunges
other partner is doing bear crawls around the small jungle gym

King and Country Drummer Boy challenge

MOLESKINE:
Happy Friday the 13th! In my family, Friday the 13th is a holiday. My Great-great-grandfather Wynn (who my son is named after) instituted this holiday in the 1930s, and the tradition is that every Friday the 13th he would take off work and pull his daughter, my Grani, out of school and take her to see a movie and get ice cream. It was one way he showed her that their relationship was more important than work or school. She passed away this September at 96 years old and still said her dad was the best man she had ever known.

This tradition has been passed down every generation since, and I will continue it with my children. I share all of this because traditions are important only inasmuch as they connect us through time. Love, family, and community are all remembered and celebrated through carrying on these traditions. As the holidays approach and are celebrated, take a moment to appreciate not only your family’s traditions but why you do them and where they come from. Then communicate all of that to your children. Then maybe one day in 90+ years, your great-great grandchildren will still know your name and treasure what was important to you.

ANNOUNCEMENTS:
– Franklin 10th anniversary on January 4th.

COT:
– Prayers were offered up.

Thanks for letting me lead you fine gentlemen! G-String out

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Thankspaining

AO: pain-train
Q: Wolfpack
PAX: Timber, Siri, Cheeks
FNGs: None
COUNT: 4
CONDITIONS: Chilly but not too bad

WARMUP: Stretches and SSH

THE THANG:

Played in traffic
– 20 minute run down 70 (on the sidewalk)
– 5 merkins for every oncoming car that drives by
– 5 squats for every oncoming truck or bigger that drives by
– 5 burpees for a padiddle
– 5 second speed pick up everytime a vehicle going same direction passes

Ring of Fires
– Squat ROF to 10
– Lap around PainTrain with hill sprint
– Merkin ROF to 10
– Lap around PainTrain with hill sprint
– Burpee ROF to 5
– Lap around PainTrain with hill sprint
– BB Sit-ups ROF to 10

MOLESKINE: Apparently nobody drives trucks at 5:30am in Bellevue. Need to remember to pay the random Padiddle car doing laps $5.

ANNOUNCEMENTS: Keep eye on slack for F2 events

COT: just replaced my living room floor. Came with some frustrations along the way but so worth it in the end. Reminder to PAX to push through minor setbacks and focus on the bigger wins ahead.

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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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There and Back again

AO: pain-train
Q: G-string
PAX: Cheeks, FLO, Timber, Wolfpack, Siri, Pitmaster, AAA, @Stubbs
FNGs: None
COUNT: 9
CONDITIONS:
Balmy and beautiful

WARMUP:
– Good mornings
– Slow Squats
– Seal Claps
– BACs
– BackBACs
– Shoulder Press
– Michael Phelps
– Mosey to the Coupons then complete the lap

THE THANG:
Cones spaced out about 15 yards
Start on one end.
– 40 Merkins
– Lt. Dan’s Magic Legs (coupon) to cone
– 20 Monkey Humpers
– Lt. Dan’s Magic Legs (coupon) back to start
– 40 Coupon Rows
– Bearcrawl to cone
– 20 Monkey Humpers
– Bearcrawl to start
Rinse and repeat for 30, 20, and 10 reps.

Thang 2:
Teams of three
– Dora for the team
– 150 merkins
– 150 rows
– Then the three coupons must be moved to the far cones. One pax carries one coupon while the other two wheelbarrow.

Finished with four minutes of Mary.

MOLESKINE:
I am anticipating the loss of my great-grandmother any minute. She was given two days to live four days ago, and every time my phone buzzes, I tense up. I am dreading a call that I know will come which is stealing my joy and wearing me out.
Grani would never stand for this. She used to say “Live for the punchline.” By that, she meant find the joy and the story in everything that happens. I shouldn’t allow this fear of pain cause me to suffer more. It can’t cripple me.
Instead, I suggest we should look to the past with gratitude and toward the future with hope. It isn’t criminal to mourn, but we have to remember joy.

ANNOUNCEMENTS:
There will be a chili cookoff some time in October

COT:
It was a heavy morning. Prayers were offered up and we grew in fellowship.

Thank you for the honor of leading you gentlemen this morning.

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Loose Caboose… Pain Train Style

AO: pain-train
Q: Wolfpack
PAX: FLO, Wolfpack, Cheeks, The Banker, Siri, G-string
FNGs: None
COUNT: 6
CONDITIONS: I love the rain.

WARMUP: SSH, BAC, BACBAC, WMH, Mosey to stage

THE THANG:
Loose caboose pain-train style…
10 cones were set in varying distances around the 1/5 mile track around the park.

PAX carried Coupons (1-54lbs, 2-25lbs, 2-35lbs, 2-35 lbs, 2-20lbs, caboose sprints to cone with no Coupon) from cone to cone, stopping at each cone to perform 1 Burpee and 10 reps of an exercises, switching exercises every 6 cones. In total we did:

– 3/5 miles of Coupon Carries (3 laps)
– 30 Burpees
– 60 Coupon Shoulder Presses
– 60 Merkins
– 60 Coupon Bent Over Rows
– 120 Coupon Goblet Squats

MARY:
10x Leg raises
10x Crunch frogs
10x American hammers

MOLESKINE: The little half 20lbs coupons were the worse… my fingers are feeling it.

ANNOUNCEMENTS: 10th anniversary f3 Nashville tomorrow at Sever Park. Clowncar leaving from pain-train at 5:30am tomorrow morning.

COT: Led PAX on a 5 minute gratitude and meditation exercise. Namaste brothers :pray:

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Phat Cinderblock Workout

AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat

WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:

ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:

COT:
Prayers lifted up. Thank you for letting me lead!

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Emd of summer 9Square Arena Challenge!

AO: pain-train
Q: Wolfpack , Sooie, Siri
PAX: Bean Burger (Fairview, TN), Timber, Cable News, Cheeks, Siri, Sooie, Stu Cook, Wolfpack, Rosie
FNGs: 1 Rosie
COUNT: 9
CONDITIONS: Warm enough to sweat easily and cool enough to be comfortable.

WARMUP: SSHs waiting for Cheeks annnndddd mosey to the 9Square Arena. Shoulder-rama then stretches while 9Square rules explained

THE THANG:
9Square!
– King (center square) gets 1 point for each round they stay in the center.
– Two 15 minutes halves were played with a 1/4 mile Loose Caboose run at halftime
– Whomever has the most cumulative points gains title as International F3 9Square Champion of the Universe
– In between rounds…
– King does a burpee equal to amount of points won
– Corner squares do 5 Merkins
– Middle squares do 5 air squats
– If King is kicked out has to do a slalom cone run and sprint back (75-100ish yards)

MOLESKINE:
By our expert math skills at least 250 reps of squats/merkins were performed and over 1500 yards were sprinted.

G-string was not in attendance and has forfeited his opportunity to defend his title. We missed ya buddy! Next time!

Sooie may or may not have been asleep and was heavily targeted by PAX. Made an epic run there at the end, but it just wasn’t enough…

FNG @Rosie made his mark at pain-train, but again… just not enough for the title…

All PAX gave it their all and all was given and in the end… our new… undisputed… INTERNATIONAL… F3 9SQUARE… CHAMPIOONNNN OF THE UUNNIIVEERRSEEEE….

Cable News!!!!

He has the height. He has the Burpee stamina. It was all CableNews on the morning show in the gloom this AM. Well done! Your name will live on forever on the PainTrain shovel flag!

ANNOUNCEMENTS: Convergences coming… check the Slack.

F3 Fairview launching next Thursday!

COT: Find the fun in the hard stuff and make sure to bring a friend along when it gets real tough!

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan: