Tag: Cheeks

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Handmade Q

AO: pain-train
Q: El Capitan
PAX: Roadkill, Derby, G-string, Half Lyfe, Motorola, Timber, El Capitan, Siri, Cheeks, FLO, Hooters
FNGs: 1 Hooters
COUNT: 11
CONDITIONS: nice & cool (for August)

WARMUP:

Climb stretch routine
Warrior flow stretch to Bac, bacbacs 10x
Don Quixotes 10x
Good mornings 5x
Motivators to 7

THE THANG:

Part 1: 75-50-25 (OYO – Hero-style finish)

Round 1
75 Diamond Merkins
75 Monkey Humpers

Round 2
50 Lunges (1 is 1)
50 WW2

Round 3
25 Burpees
25 American Hammers (4 count)

Part 2: Memory Relay

Two teams – two sets of memory cards facedown (12 pairs each)

One player from each team will search for a match, then perform the exercise written 12x

Other pax will perform various exercises while waiting to rotate.

Jump squats
H-S-K-T
Donkey Kicks
Jane Fondas
Break dancers

Rotation occurs once the memory card player completes his 12 reps.

First team to find all matches wins.

Teams flipped & repeated the game.

Mosey’d the loop, then did 5 minutes of MARY.

MOLESKINE:

We live in a world that is more and more automated. AI can help with all sorts of menial tasks at work… but what if the menial is good for us?

There’s something about working with your hands and enjoying the fruit of your labor that is so satisfying. My day job is a lot of manual labor (lifting boxes, printing, shipping, trimming posters, typing, etc.). I like seeing a clear desk at the end of the day, knowing that my work is complete.

Reflect on the satisfaction you get from finishing a physical task, whether it be a workout, yard work, your day job, etc. Give thanks to God for the health & ability to complete the task for today. It is a gift.

ANNOUNCEMENTS:

3rdf community cleanup opportunities coming to the AO soon!

COT:

Nameorama, Countorama, named our FNG (welcome @Hooters!), FloJoe + ADG merch shared. Enjoy!

It was a pleasure leading y’all this morning.

:el-capitan:

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F3 Pokémon Adventure

AO: pain-train
Q: Natural Ice
PAX: Siri, Wolfpack, Juicy J (JBowman), El Capitan, Pitmaster, G-string, Sooie, Derby, FLO, The Banker, Motorola, Cheeks, Roadkill, Half Lyfe, Timber, Natural Ice, sideswipe
FNGs: None
COUNT: 17
CONDITIONS: Incredible

WARMUP: We kicked off with the usual Warm-O-Rama

SSH, Merkins, Squats, Arm burn out of ArmCircles, Seal Claps, OHP, and Moroccan Nigh Clubs

THE THANG: We started the Q just like every other day. But hold up—I couldn’t contain my furry—I hit pause on the hype and switched gears. Surprise, fellas! The Pokémon Theme Song blasted through the airwaves, and we were off on a totally unexpected journey through Kanto! (Yeah, I’m that guy.)

After getting hyped, we grabbed our Pokéball coupons (cinder blocks) and made our first big decision: choose our starter Pokémon. Pax chose Squirtle (I was pretty disappointed), but we demolished our rival using Tackle (Blockie Block Burpees) over and over. He didn’t stand a chance.

With Pallet Town behind us, we grabbed our coupons and moseyed into the wild. We encountered a Caterpie—and how do we catch it? 8-count Body Builders with a block, of course.

We trained hard and crushed Brock’s gym with Cinder Block Curls and more Blockie Burpees to claim that first badge. Tackle for the Win

Next, we hit up Lavender Town, where we got a little creepy with Ghastly and his ghostly minions. We didn’t stand a chance with WW1s and Block Lunges, but the grind was real.

Then, we hustled to Cerulean City for the Misty showdown—but first we trained. Squats, Dips, and Incline Merkins powered us through. We got that badge and still had time for some LBCs to round out our Pokémon experience.

Throughout the whole journey, we ran a 3/4-mile mosey with our coupons in tow and hit multiple sets of Blockies, Curls, LBCs, Squats, Dips, Incline Merkins, and Derkins as well as a bunch of things as needed.

Great work by all the PAX— it was an absolute grind, and you crushed it. The Pokémon journey may have been a troll surprise, but we’re all stronger for it. Onward to the next adventure, Trainers!

ANNOUNCEMENTS: Night Movies at 7 pm this Thursday kicking off at the TN State Map

Bellevue is crushing it!
Thank you again for the opportunity to lead!

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Happy Birthday Cheeks!

AO: pain-train
Q: G-string
PAX: Cheeks, Siri, Timber, FLO, Motorola, Shakira, Sooie, Derby, Half Lyfe
FNGs: None
COUNT: 10
CONDITIONS:
Cooler than yesterday

WARMUP:
– 31 SSH
– Mosey to the coupons
– Walking lunges with the coupons
– BACs/back BACs
– swings
– Overhead carry

THE THANG: AMRAPs all day
Round 1 – 10 minutes
– 10 block thrusters
– 15 curls
– 15 swings
– 15 block merkins
– Burpee broad jump

Round 2 – 10 minutes
– 15 rows
– 20 chest press
– 20 flutter kicks
– 15 big boys
– Sprint

Round 3 – 8 minutes
– 10 reverse lunges
– 10 get ups
– 10 Burpees over block
– Bear crawl

Finisher
– 30 merkins
– 30 curls
– 30 goblet squats (didn’t get to these)

MOLESKINE:
“Trash in, trash out”
I love horror podcasts. It’s my guilty pleasure. I was listening to one the other day with my kids in the car, and I realized the insane amount of profanity in it. I generally try not to curse, and I definitely don’t want it in front of my kids, so why is it okay for me to listen to? We make excuses for letting these little things in because we can handle it or ignore it or look past it, but, in reality, it is affecting us.
Think about it this way. If you were presented with a fudgey, gooey, chocolate chip filled brownie, but you knew three of those chocolate chips were actually poop, would you still eat it? No! So why do that with our media consumption? Why choose the thing we know goes against our values? I’m going to cut down on any explicit material (music, podcasts, etc.) whenever possible. We can’t protect ourselves and our children from everything, but we can stop some things from unnecessarily entering their lives.

ANNOUNCEMENTS:
None

COT:
Siri for work stress and new baby on the way
Cheeks on his birthday

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Crazy Train

AO: pain-train
Q: FLO
PAX: Pitmaster, Cheeks, Motorola, Shakira, Sooie
FNGs: None
COUNT: 6
CONDITIONS: hard to breathe

WARMUP:

– Good Mornings
– Willy Mays Hayes
– Slow Merkins with some amateur yoga style stretches

THE THANG:

Moseyed to grab coupons and took to church parking lot.

1. Listened to Black Sabbath – War Pigs / Luke’s Wall (RIP Ozzman) while doing following exercises:

– Curls x 5
– Overhead Press x 5
– Walking Lunges
– SSH x 5
– Reverse Walking Lunges

*Repeated sets until song was over (8 min)

2. Left coupons and mosey to 9 Square area.

– 7 pull-ups followed by burpee broad-jumps. Continue sets while reducing number of pull-ups until you reach 1.

3. Mosey to tennis court.

– 5 jump squats followed by suicides. Continue sets while reducing number of jump squats until you reach 1.

4. Mosey to get coupons and stop at pavilion.

– Final 8 minutes – 10 dips on park benches followed by 10 ab crunches. Repeat sets until time.

MOLESKINE:

Discussed defining what success means to you personally at different stages of life. For me, it has changed over the years and it has always helped to slow down reevaluate where I am currently. Make sure my goals line up with my personal definition of success and the life my family and I want to lead and not someone else’s. Encouraged goal-setting with the balance of also being content, which is hard for me to do. Being grateful for your current place in life is important to remember, as where you are currently could be someone else’s goal.

ANNOUNCEMENTS:

Nerf Wars! Check Slack.

COT:

Moment of silence for prayers said and unsaid.

Have a great weekend gents. Enjoyed it!

FLO

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Shorts

AO: pain-train
Q: Wolfpack
PAX: Stubs, morning stār, Siri, FLO, Cheeks, G-string, Derby, Motorola, Shakira, Pebbles, @Domino
FNGs: 1 @Domino
COUNT: 12
CONDITIONS: Little warm, great for shorts

WARMUP: Really short warmup of the usual suspects

THE THANG:
Short mosey to front of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey to side of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count leg raises
– 10 second 6″ leg hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count heel touches
– 10 second 6″ leg hold
– 10 second rest

Mosey to back of church
6 rounds (led in rotating fashion by PAX)
– 10, 4 count merkins
– 10 second high plank hold
– 10 second rest
6 rounds (led in rotating fashion by PAX)
– 10, 4 count squats
– 10 second low squat hold
– 10 second rest

Short mosey back to the flag
– Ring of Fire Burpee edition
– 3 minutes left!?…. A few more burpees while stretching

MOLESKINE:
Impressed with Domino jumping right into cadence, “Just like police academy” he says.
Impressed with the short shorts, especially from morning stār G-string and Shakira… The rest of yous… get your act together.

ANNOUNCEMENTS:
F3 Nerf Wars coming soon… keep an eye out in Slack.

COT:
Grateful to have a place to lead amongst leaders and be part of a team.

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The Guinea Pigs

AO: pain-train
Q: Hair Band
PAX: Cheeks, Half Lyfe, Timber, Shakira, FLO, Motorola, Siri, The Banker, Derby, Blinker
FNGs: None
COUNT: 11
CONDITIONS: warm and muggy

WARMUP:
Disclaimer with extra emphasis on staying hydrated and modifying as necessary

Mosey two laps around park
50 SSHs
25 8 ct Body Builders

THE THANG:

Round 1:
Burpee broad jump down about 20 yards and back in parking lot
Once back complete 10 atomic pushups
Repeat x 5 (the banker & timber did 6 i believe)

Break for water and breath, someone spilled their first merlot (maybe blinker?)

Round 2:
Sit Through Freeze tag, freeze tag but the unfrozen pax do cumulative sit throughs to unfreeze players

Mary to wrap up

MOLESKINE:
I think we often bring pride to our beatdowns and that hurts us. I expected to do more than I was able to do today and ended up having to modify some of my exercises to protect injuries. It was also hot and humid, there was a definite need for water. I’ve learned in 9 years of F3 that I have to push myself and only do what I can. There are some days that will inevitably be better than others.

ANNOUNCEMENTS:
4th of July Convergence next Friday at Handsomizer! Keep your eyes on the slack channels
July 10th Night Moves led by SalPal, keep your eyes on the slack channels

COT:
Each man shared something going on in their lives. Lots of prayer requests for healthy family members, requests for traveling mercies, and requests for practicing gratitude in life’s ups and downs

God Bless each of you, it was an honor to Q the Pain Train today. You’re amazing men and I’m grateful to be given the opportunity to work out with y’all.

:sign_of_the_horns: Rock on,

Hair Band

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Ha…BACKblast…get it

AO: pain-train
Q: Pole Dancer
PAX: Wolfpack, Half Lyfe, Derby, Pitmaster, Cheeks, FLO
FNGs: None
COUNT: 7
CONDITIONS: Bright and Clear with a Touch of Rain

WARMUP: Light stretching OYO

THE THANG: A revamped Back Attack! Combined both critical elements of back pain relief- stretching and strengthening.

Short yoga flow through downward dog, runners lunges w/ twist, and full warrior flow into triangle and back again.

Lunge out to the coupons for some glutes and hammys

3 Rounds of 45 second Tabata with 8 stations:
– Bent over Rows
– Left Plank
– Goblet Squats
– Right Plank
– Deadlift
– Plank Plank
– Side lift (idk what these are called)
– Clamshells

Finished with some Mary

MOLESKINE: We gotta get y’all out to Atlantis! Best Thursday AO West of I-40!

ANNOUNCEMENTS: Brewsday on Tuesday, Ruck on Monday

COT: Prayers for Pitmaster’s interview and all the families bracing for summer vacation!

PLAYLIST: Nobody knew Aaliyah, but everyone knows MIKE JOOOONES

https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=3eb21e6188e948db

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Wolfpack Needs To Make Better Decisions with His Money

AO: pain-train
Q: SalPal
PAX: Siri, Gecko, FLO, Pitmaster, Half Lyfe, Cheeks, I’m blanking on one of y’all’s name I’ll update after I check the HCs or if someone corrects me.
FNGs: None
COUNT: 8
CONDITIONS: It was perfect.

WARMUP: Quick mosey around path.

THE THANG: Partner up for The 1975 Dora

Set 1; Travel – Broad Jumps
75 Merkins
75 Dry docks
75 air presses
75 Hand release merkins

Set 2: travel – bear crawl
75 Squats
75 iron mikes
75 lt dans
75 line jumps

Set 3: travel – Bernie
75 WW1s
75 LBCs
75 Thrusters
75 Catalina Wine Mixers

Set 4: Travel – Crab walk
75 Peter Parker’s
75 Screamin’ Eagles
75 Burpees

AFAIK no one got burpees. Pay up Wolfpack

MOLESKINE: “I crab walked just so you could do 12?!” Cheeks with the quote of the day

ANNOUNCEMENTS: See Slack for events, especially Murphs.

COT: prayers for intentions spoken and unspoken.

See yall in Q3.

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Chaotic Mile

AO: pain-train
Q: Cheeks
PAX: Derby, G-string, FLO, Siri, Pitmaster, Stubs, Cheeks
FNGs: None
COUNT: 7
WARMUP:
16x SSH
15x BAC
5x Good morning OYO
Leg Stretch OYO

THE THANG:
Mosey to coupons
2x 25 Squats
1x RDL

Mosey to football field
2x 25 OH Press
1x 25 KB swings

OH carry to tennis courts
2x bear crawl across court and crawl bear back

Mosey to kickball field
1x 25 Side lunge (no more, those sucked)
2x 25 Monkey humpers

Mosey to 9-Square
Hero style 25 burpee pull-ups

Mosey to church parking lot
Merkin ring of fire from 5
25x Hammer crunch OYO
25x Ankle taps OYO 2 is 1
25x Flutter kicks in cadence

Mosey to put coupons up and meet back at flag
2x 30s Superman
15x Diamond merkins
15x Regular merkins
15x Wide merkins

MOLESKINE:
Perspective.

Our roots run deep from our history and past. Don’t let those hinder you from understanding another person’s perspective because their roots run deep in their past as well. Be open and present. This has impacted me in my Christian journey with Christ. I struggle to understand other denominations, especially my wife and her Catholic faith. We both have to remember that context means different things to each of us when referring to church teachings. We are saying the same thing, but our past perspective blurs our understandings.

ANNOUNCEMENTS:
– Check the general channel for serving opportunities with SalPal They need PAX to step up and volunteer. I hear no burpees are required
– Bellevue annual picnic is this weekend. Bring your family and enjoy.

PRAYER REQUESTS:
– Stubs son and getting his driver’s license
– Siri and his wife for a healthy pregnancy
– Pitmaster and his career progression decisions

Thanks for letting me bring the beatdown! Have a great weekend men!

-Cheeks

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Passing of the Flag

AO: pain-train
Q: Wolfpack , Siri
PAX: Pebbles, Timber, Half Lyfe, voucher, El Capitan, Cheeks, Derby
FNGs: None
COUNT: 9
CONDITIONS: Perfection.

WARMUP: Mosey to stage

THE THANG:
Wolfpack’s Thang
Loose Caboose Pain Train Style
Each PAX took a coupon or two from the stack and lined up on the track. We completed a lap around the track and stopped ten times to do ten burpees. The last PAX moves to the front at each stop to add variation in the farmer’s carry. 100 Burpees total and lots of weight moved 1/5 of a mile.

Mosey back to startex with a brief detour for some uphill walking lunges.

Siri’s Thang
PAX picked a coupon and lined up at the stage for two rounds of the following circuit:
– Deadlifts
– Curtsie Squats
– Merkins
– Rows
– Curls
– Skullcrushers
– Mountain Climbers with Leg Lifts

Then we all lined up for a whole lot of sprints across the field. Classic Siri.

MOLESKINE: Greatest AO in the land!

ANNOUNCEMENTS: Make sure to updated your ICE in Slack.

COT: What an absolute honor it has been to lead this AO over the past year. Definitely leaving before I’m ready, but there is no better PAX to pass the flag over to than Siri. Thank you Siri for EHing me and for the incredible amount of support and motivation you have given me the past couple of years. Just went through my pictures and we first started the Off The Books workout at Red Caboose Park on October 11th, 2023. So to see it come to full fruition in May 10, 2024 and then to pass the leadership to Siri on May 2nd, 2025 is truly incredible. Excited to see how this group continues to grow and lead in the coming year. Thank you again to all the PAX who show up every Friday morning to fuel the Pain Train. SYITG!!