Tag: Chili Dip

Posted on

[Pain Train] The new King has arrived!

Date: 2026-09-25 AO: Pain Train Q: Wolfpack , Siri PAX: Shakira, Chili Dip, Sooie, Siri, Juicy J, Officer Dangle, Wolfpack, Derby, Bulldog, Argggg, Booch, Paper Trail FNGs: 2 Booch, Paper Trail COUNT: 12 CONDITIONS: lovely
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!

Posted on

Climbing Everest

Date: 2026-09-23 AO: Insane Train Q: Wolfpack , PAX: 2 a dayz, Choo Choo, Chili Dip, Sooie, INCHWORM, Bulldog, Roadkill, Wolfpack, Derby, Juicy J, Argggg, El Capitan, Half Lyfe, Sharpshooter FNGs: 1 Sharpshooter COUNT: 14 CONDITIONS: little mist. Perfect temp.
WARMUP: ssh and stretches while we wait for Sharpshooter to roll in from his armadillo fight
THE THANG: sandbag carry to bottom of Mt. Everest.
10 SB Rows 10-20yard SB lunges 10 SB Presses
Repeat to top of hill
SB carry back to startex
MARY: Nah
MOLESKINE: tried to keep it quiet through the neighborhood. May have spooked an old lady or two.
ANNOUNCEMENTS: 9Square tourney Friday at pain-train Juicy J has a Titans 5k on Saturday so message him if ya want to join (and birthday brunch) New AO naming workout Saturday morning – message Half Lyfe for deets
COT: big mountains are hard to climb, but it’s worth it for the view. Go climb something big today.
PLAYLIST: grunting
Posted on

Leg Day at the InPain Train!

Date: 2026-08-19 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Bulldog, Derby, Wolfpack, El Capitan, Siri, Chili Dip, Sooie, Argggg, Two A Days FNGs: 1 Two A Days COUNT: 10 CONDITIONS: faaaaaantastic
WARMUP: movement
THE THANG: Sandbag mosey to the end of the road
100 reps each hero style, hill sprint every 25 – Squats – Spiccolis – Reverse Lunges – Iron Dans (capped at 50)
Final sprint up Chili Dip Hill
MARY: Planks
MOLESKINE: mumble chatter slowly dwindled as the workout continued
ANNOUNCEMENTS: Join Derby tomorrow at the Bellevue Farmers Market to do some serious EHing
westside-wednesday check it!
COT: Keep moving forward.
PLAYLIST: manly grunts
Posted on

[Pain Train] Pain Train

Date: 2026-05-22 AO: Pain Train Q: Chili Dip , PAX: Pitmaster, Siri, Sooie, El Capitan, Wolfpack, Derby, Chili Dip FNGs: None COUNT: 7 CONDITIONS: Wet
WARMUP: we picked some cherries and put them in a basket and squashed some bugs.
THE THANG: team workout around the park. Total per team Member listed below. Another team member can take on more reps for the team to cover. 10 seal burpees Carry the boat(sandbag) above your head 20 pull up Carry the boat 30 Iron mikes Carry the boat 40 Merks Carry the boat 50 squats Carry the boat 60 flutter kicks Carry the boat Repeat 2 more loops cutting reps in half on each lap.
MARY: roll yourself up into a grassy sugar cookie…..bear crawl back
MOLESKINE: Make your bed. Complete the first task of the day.
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

There’s a raccoon in the attic

Date: 2026-05-20 AO: Insane Train Q: Wolfpack , PAX: Derby, Chili Dip, Wolfpack FNGs: None COUNT: 3 CONDITIONS: Perfect… except for the raccoon
THE THANG: There’s a raccoon in the attic! What the first thing we do?
Ignore it! – SSH, BACs, BACBACs, shoulder presses, morrocan nightclubs, seal claps
Nope… it’s still there… Climb the ladder and fix the siding – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… repair the siding again… – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… time to set a trap… – overhead carry sandbag to cone, 10 rows, run to start and back, overhead carry to next cone, repeat until you’ve carried to all five cones – do it again
Ah… finally, trap is set and it’s time to —- aaahhhhh! Call through the ceiling. – 10 lt dans as you fall through the ceiling then walk off the pain to the sign and back – do it again
Maybe it’s time to take this as a sign and call in the professionals… – on your six for some Mary while we wait for the pros to show up
MOLESKINE: Fun telling of the raccoon story throughout the workout
ANNOUNCEMENTS: Spring Fling this Sunday at Edwin Warner!
COT: Encouragement to Pax not to ignore the raccoons in their attic during daily life. If there’s something you’ve been ignoring, go ahead and face it head on earlier, rather than later to avoid the chaos, pain and destruction it’ll bring in the future if you don’t.
PLAYLIST:
Posted on

[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

Posted on

Insane Train

Date: 2026-04-01 AO: Insane Train Q: Choo Choo , PAX: Choo Choo, Shakira, Juicy J, Derby, Chili Dip FNGs: None COUNT: 5 CONDITIONS: Perfect
WARMUP: Squats, Thunderstuck
THE THANG: Partner up: Angry bear crawl: bear complex SB Throws: Curls army crawl: Farmers carry hug prayer roll: SB lunge
– 50 Endorphins, Hard count – 50 Squats, Hard count
MOLESKINE: Embrace being the 6, its not something to be embarrassed about; what matters is you dont quit.
ANNOUNCEMENTS: F3 dads, Half marathon, 10k steps April challenge, check out: link
Posted on

No time to waste

Date: 2026-02-27 AO: pain-train Q: Stubs PAX: Shakira, Derby, Cheeks, Chili Dip, FLO, Stubs, Pitmaster, G-string FNGs: None COUNT: 8 CONDITIONS: Chillier than expected but steamy by the end
WARMUP: SSH x25 BACs x15 BACBACs x15 Slow squats x 10 Slow Mercans x5 WMH OYO Slow mosey with sand bags to the hill
THE THANG: Part 1 The hill 3 sets 15x Carolina Dry Docks at bottom Bear crawl up hill (sandbag drag modify up) 20x LBC
Part 2 Mosey to start of ADA ramp Lunge walk with sand bags up the length of ramp
Sandbag carry to playground
Part 3 Dora 200x bent over rows Timer runs short track around playground
150 sand bags bench presses Timer runs approx 2/3 of short track
200 Bear Hug burpees Timer runs approx 1/3 of short track around playground
Sandbag shoulder carry walk around the park
MARY: various counts of JLo’s, burpees, leg raises, low slow squats

MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body

Posted on

(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!
Posted on

Snowboard Prep. For any shredders out there.

AO: pain-train
Q: Half Lyfe
PAX: Cheeks, Chili Dip, Derby, El Capitan, Piglet, Roadkill, Wolfpack, Siri
FNGs: None
COUNT: 9
CONDITIONS: warm and wet!

WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.

THE THANG: 80secs exercise, 10 sec rest/move to station.

Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat

MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!

ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.

COT: count off, name-o-Rama, prayers offered up.