Tag: Choo Choo

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[After Hours] After Hours Bootcamp – Not as planned!

Date: 2026-10-20 AO: After Hours Q: Choo Choo , PAX: Strutter, Choo Choo, Flipper FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Stretches, Rocky burposa
THE THANG: 1: Angry bear crawl up the hill with Sand bag; PAX take turns between bear crawl, running, algore.
Everything was going fine till YHC twisted his ankle, Strutter said he knew it was going to happen before it happened. So he takes the blame for it.
2. PAX take turns: SB workout, Abs, Mosey up and down the stairs. I believe we did 3 rounds.
MOLESKINE: Things don’t always go as planned, no matter how much you prepare for it. Adapt and keep moving forward.
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The Eddy – come meet your new AOQ!

Date: 2026-10-05 AO: The Eddy Q: Stubs , PAX: Sooie, Choo Choo, Roadkill, FLO, Stubs, Motorola, Wolfpack FNGs: None COUNT: 7 CONDITIONS: perfect
WARMUP:
THE THANG:steady Eddy
MARY:
MOLESKINE: “ leaders don’t create followers. They create more leaders.”
ANNOUNCEMENTS: @roadkill is your new AOQ
COT:
PLAYLIST:
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🏋️ Sandbag Shenanigans

Date: 2026-10-07 AO: Insane Train Q: Choo Choo , PAX: Booch, Half Lyfe, Derby, Chili Dip, Bulldog, Choo Choo, Argggg, INCHWORM, El Capitan, Sooie, Bang Bang, Wanderer FNGs: 1 Wanderer COUNT: 12 CONDITIONS: Perfect
WARMUP: Stretches and Rocky Burposa
THE THANG: – 5 cones: rep count: 1 at first cone, 2 at second cone, 3 at thrid cone, 4 at fourth cone, 5 at fifth cone. Start with 1 workout go through all cones. Now add another workout to list, go through cones Curls, Bear complex, OH Press, BBS, Endorphins, Rows – Suicide burpees once you reach 5th cone
Total Rep count: 75 SB reps + 50 Burpees ~
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire
ANNOUNCEMENTS: check out -f3-nashville-general
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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: