Tag: Choo Choo

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[After Hours] After Hours Bootcamp

Date: 2026-09-29 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper FNGs: COUNT: 2 CONDITIONS: nice
WARMUP: side straddle hop, ankle circles, hip circles, and Michael phelps
THE THANG: mosey to the other side of the train tracks, lunge up a walkway, bear crawl down. One wall sits while the other does 30 burpees and then switches. Next phase. Up with lunges, 10 merkins, down crab crawls. Wall sits while the other does 20 burpees; switches.
MARY: Cross Rosa Parks, up the stairs, 20 jumping squats, cross the walkway path, 20 low and slow squats, down the hill, 20 squats. Next phase, up, 20 LBCs, walkway, then 20 merkins, down the hill, 20 crunches. Cross Rosa. 15 dips, quick mosey.
MOLESKINE: Six inch hold, then plank to recover.
ANNOUNCEMENTS: Tussle and Spartan are coming
COT: prayers over ourselves and our families.
PLAYLIST: No fear by Jon Reddick and Hero by Enrique E.
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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
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[After Hours] After Hours Bootcamp – Some 🖐 Some🦵

Date: 2026-09-22 AO: After Hours Q: Choo Choo , PAX: Choo Choo, SalPal, Strutter FNGs: None COUNT: 3 CONDITIONS: Perfect with nice cold breeze
WARMUP: Stretches, Motivators
THE THANG: – Broad jump burpees along the TN rivers; Bear craws with merkins on the way back – Go up the steps; add one jump squat at each landing – Some Dora: Big boys, Dips, Apollo Ohnos
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire.
ANNOUNCEMENTS: check -f3-nashville-general. Strutter looking to put up a Respect team.
Some show up in shorts. Some show up in workout gear. And then there’s SalPal, clocking in for F3 like it’s a board meeting. :necktie::joy:
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[After Hours] After Hours Bootcamp

Date: 2026-09-15 AO: After Hours Q: Strutter , PAX: Flipper, Goose, Strutter, Choo Choo FNGs: COUNT: 4 CONDITIONS: Hot, still hot. WARMUP: 25 SSHs IC 15 IWs IC 10 Windmills IC THE THANG: Mosey to the Capital steps. Stop at the top for a short plank. Mosey to the parking lot on the RS of the Capital. We found “the bottom”, and moseyed a bit further to find “the top”. The workout was 11s. Starting from the top with 10 burpees, and the bottom with 1 jump squat. MARY: 10 LBCs 20 Flutterkicks 10 Rrrrrrrrrrosalitas MOLESKINE: Be thankful that we are all capable of doing hard things. ANNOUNCEMENTS: Check Slack COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp – Amphitheatre edition

Date: 2026-09-08 AO: After Hours Q: Choo Choo , PAX: Choo Choo, Strutter FNGs: None COUNT: 2 CONDITIONS: Warm
WARMUP: Stretches, high knees, butt kicks
THE THANG: 1,2,3,4,5,6,7,8: Stepups, Jump squats, Incline merkins, Decline merkins, Dips.
As per chat gpt: :ladder: Step Ups: 180 :kangaroo: Jump Squats: 144 :muscle: Incline Merkins: 108 :muscle: Decline Merkins: 72 :chair: Dips: 36 :boom: TOTAL REPS: 540
MOLESKINE: Dont fight with your M in front of your 2.0s
ANNOUNCEMENTS: check -f3-nashville-general
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Nothing Guaranteed but Death, Taxes, & Sandbags

Date: 2026-09-02 AO: Insane Train Q: El Capitan , PAX: Siri, Roadkill, Choo Choo, Argggg, Bulldog, El Capitan, Juicy J, 2 a dayz, @OfficerDangle FNGs: None COUNT: 9 CONDITIONS: clear, mid-70s
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men. 
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan:
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[After Hours] After Hours Now 33% Better!

Date: 2026-09-01 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter, Goose, Flipper FNGs: COUNT: 4 CONDITIONS: SWEATY! WARMUP: 20 SSH 20 IW 10 WMs THE THANG: Mosey to the parking garage. 1 round of exercise per floor. Climb 1 flight of stairs after each exercise. Mosey down the ramp back to the base of the stairs. Exercise: A- 5) Burpees B- 10) merkins C- 20) squats D-25) CDDs. E- 40) LBCs The order: A, up 1, down ramp. A, up 1, B, up 1, down 2 ramps. A, up 1, B, up 1, C, up 1, down 3 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps. A, up 1. B, up 1. C, up 1, D, up 1, down 4 ramps, E at the base of the stairs. Mosey back to start. Stop on the way for wall sits, w/ air press, and ankle taps. Mosey to wall for 10 step ups each leg.
MARY: 10 Box Cutters IC 10 Cutter Boxes IC MOLESKINE: Thankful to see this AO continue to grow. ANNOUNCEMENTS: Spartan race sign-ups. Check Slack COT: Squatter family. Six-shooter job. Unspoken. PLAYLIST:
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[After Hours] 9 to 5, what a way to do a burpee.

Date: 2026-08-25 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Choo Choo FNGs: COUNT: 3 CONDITIONS: Hot, but getting cooler. WARMUP: 10 each IC SSH IW Windmill THE THANG: Mosey around the runes to the center of the circle. 9 to 5. 9) burpees, standard squats, merkins, and slow deep squats. 8) burpees, standard squats, merkins, and slow deep squats. 7) burpees, standard squats, merkins, and slow deep squats. 6) burpees, standard squats, merkins, and slow deep squats. 5) burpees, standard squats, merkins, and slow deep squats. Mosey to the underpass. Wall sits. 9 to 5 air presses. 9 to 5 opposite ankle taps. Mosey to short wall. 9 to 5 dips. Mosey around map to startex. MARY: 9 to 5 flutterkicks. I know… it should have been Hello Dollys. MOLESKINE: We could all strive to be a bit more like Dolly Parton. RIP. ANNOUNCEMENTS:
COT: Prayers for teachers. Unspoken. PLAYLIST:

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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
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[After Hours] After Hours Bootcamp – STAIRS, STAIRS & MORE STAIRS

Date: 2026-08-18 AO: After Hours Q: Choo Choo , PAX: Flipper, Choo Choo, Strutter FNGs: COUNT: 3 CONDITIONS: Could be worse
WARMUP: Stretches and Burpees for Thunderstruck 🎶
THE THANG: Suicides on stairs with squats HARD for my 81st Q: 20 each on 4 sides of stairs; HRM, American hammers, Reverse lunge, Donkey kicks
MOLESKINE: Don’t hold back on sorrys to your M even if you are right.
ANNOUNCEMENTS: -f3-nashville-general
COT: PAX were prayed for