Tag: Cheeks

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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:

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Silent Q

AO: pain-train
Q: Cheeks
PAX: G-string, Timber, Cheeks, Wolfpack, DintyMoore, Bean Burger (Fairview, TN), El Capitan
FNGs: None
COUNT: 7
CONDITIONS:
Getting darker as Winter comes

WARMUP:
20 SSH
16 Baby Arm Circles
16 Backs
16 Moroccan Night Clubs
Lat Stretch on Your Own

THE THANG:
Dora:
5 Sets
25 Kettlebell Swings
15 Deadlifts
15 Low Merkins
75yrd dash and back

Mary:
20 WW1
25 LBC
16 American Hammers in cadence
Back Stretch (I believe we all needed that)
10 Alternating V-ups
1 Minute Plank
Ring of Fire to 3 and back
20 Carolina Dry Docks
10 Burpees

ANNOUNCEMENTS:
– Arrington Vineyards August 17th 11:30-2. Check Franklin General feed for more info
– F3 Dads swim party. Check Franklin General feed for more info
– Fairview AO starting up

COT:
Prayer request for El Capitan as he and his family move.

Prayers for Bean Burger (Fairview, TN) as he fosters growth and fellowship with the great men of Fairview.

Thank you gentlemen for allowing me to lead! I appreciate each and every one of you! Let’s go be lights in the world and serve our communities!

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Scavernger Pain train style

AO: pain-train
Q: The Banker , Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
PAX: Cheeks, FLO, G-string, Siri, Sooie, voucher, Wolfpack
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Good morning, stretching, slow merkins, slow squats

THE THANG: 5 stations 5 burpees buy-in for each
1. Suicide at Tennis Courts 3 ea
2. 200 squat jumps at football field
3. 100 Pull-ups at 9 square
4. 100 Floor to ceilings behind stage
5. Lap around plus 100 flutter kicks

MOLESKINE:

ANNOUNCEMENTS:

COT: choose to be grateful even when it doesn’t seem like reason to.

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Hanging with the dudes

AO: pain-train
Q: Sooie
PAX: Cheeks, El Capitan, Siri, Sooie, Sparrow, Timber, Wolfpack
FNGs: None
COUNT: 7
CONDITIONS: muggy as an August in Nashville with a few pleasant breezes

WARMUP:
head to toe stretching
BAC
BBAC
WMH OYO
mosey to 9-square coliseum

THE THANG: HANGING OUT!
Partner up for modified Dora.
Partner 1 jogs/runs/sprints 1 lap of the 0.25 mile loop.
Partner 2 dead hangs.
Then switch.
4 times for 1 mile for each PAX.
If you drop from the bar, 5 reps of the following depending on what lap you’re on.
1 – Burpees
2 – American Hammers
3 – imperial Walkers
4 – Lunges

Mosey back to pain-train. Each partner does 2 sets of 5 Nordic Curls. End with Ring of fire (compound interest) to 5. Recovery breathwork for 3 minutes.

MOLESKINE:
Good to be back at the pain-train after a brief hiatus. Reminder/encouragement to live with intentionality for something greater than ourselves and beyond the tyranny of the urgent.

ANNOUNCEMENTS:
gullivers-travels-challenge! Visit other AO’s. Make new friends! Meet friends you didn’t know you knew!

COT:
Prayers spoken and lifted. Enjoyed some of that wonderful Lupus Brewpus :wolf: :coffee: :tm:! Mumblechattered about crocs and Stanley cups.

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Mostly Murph

AO: pain-train
Q: Grape
PAX: Timber, G-string, Papa Bear, Pitmaster, Cheeks
FNGs: None
COUNT: 6
CONDITIONS: starting to get darker in the mornings

WARMUP: SSH, LBAC F, LBAC R, OH Press, Seal Claps

THE THANG: almost a full Murph (finished with 1.5 miles)

MOLESKINE: thanks for having me out today. My knee was not happy with the running, and everything inside me wanted to fartsack this morning. I already can tell my day is going to go better because I did something hard before the sunrise. I appreciate you HIM

ANNOUNCEMENTS: come out to thestronghold sometime!

COT: prayers for G-string great grandma
Prayers for our country per Papa Bear
Prayers for the fathers out there per Timber

:grapes:

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Adding new routines to the repertoire

AO: pain-train
Q: SalPal
PAX: Timber, The Banker, FLO, El Capitan, Pitmaster, G-string, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Refreshingly brisk

WARMUP: mosey+ assorted routines

THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.

Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.

Killed time at the end with proper suicides, mosey, and Merkins.

MOLESKINE: Do hard things.

ANNOUNCEMENTS: Night Movez, GEODIS run.

COT: This country, Ms pregnancy, gratitude for physical health.

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Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening