Tag: Choo Choo

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Where is the Q?

Date: 2026-06-03 AO: Insane Train Q: Puzzlah , PAX: Puzzlah, Shakira, Derby, Juicy J, El Capitan, Choo Choo FNGs: None COUNT: 6 CONDITIONS: crisp
WARMUP: SSH x 40 Calves and hips stretch Last man up to the parking lot Everyone else was toasty from the pre-party so took it easy
THE THANG: Cones 40ish yards apart
Partner up Partner 1 sprints to cones and back Partner 2 does bear complexes until return (clean, thruster, back squat, push press)
20 total sprints
Partner A Overhead carry to cones, drop and sprint back Partner B Rotate through 40 flutters, 40 WWIs, and 40 bag press
12 total sprints
Everyone together 5 burpee buy in, sprint down and back x 3 3 burpee buy in, sprint down and back x 2 1 burpee buy in, sprint down and back x 1 Sprint down and back x 2
8 total sprints
MARY: 40 American Hammers
MOLESKINE: Ya Q had an emergency run and missed most of round 2. These guys powered through. Two lessons there: 1) plans are just plans. 2) surround yourself with people that make you better and pick you up
ANNOUNCEMENTS:
COT:
PLAYLIST: Irish resistance music https://open.spotify.com/playlist/6sOwNSKHtcNfAcnjUKqaIw?si=yorDpHQMQT2-QJGHiJnqig&pi=p57v7iA8RSG6f
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The Eddy

Date: 2026-05-18 AO: The Eddy Q: Wolfpack , PAX: Wolfpack, Stubs, Choo Choo, Pitmaster, Motorola, Legos FNGs: COUNT: 6 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Eddy

Date: 2026-05-11 AO: The Eddy Q: Roadkill , PAX: Juicy J, FLO, Choo Choo, Stubs, Motorola, Splash, Roadkill FNGs: COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Insane Train: Throwing Sand Bags!

Date: 2026-05-13 AO: Insane Train Q: Shakira , PAX: Juicy J, Derby, Choo Choo, Siri, Stubs, Shakira, Wolfpack FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Earlybirds got some rucking laps in. Next, motivators and a mosey with 50 intermittent & sundry squats. We threw in a lunge walk and wall hold in honor of Wolfpack.
THE THANG: Moving Sand bags!
First set: 50% of Pax forward toss a sand bag 5 times then jog back. Others hold a plank. Swap until the bag gets to the top.
Second set: Backwards overhead toss. Other PAX do SB burpees.
Third set: SB drag & Curls
Fourth Set: Relay race & SSHs. Which team can move the most weight?
Bonus: CPRS (Curl, press, raise, squat) in cadence. Increasing in count from 4 to 8. Lunge walk with partner and SB.
MARY: J-los and Plank till time.
MOLESKINE: F3 gives us permission to push ourselves hard in a safe, fun environment. Draw boundaries in your life around areas you need permission to push hard and places you need to rest/relax
ANNOUNCEMENTS: F3 dads this Saturday!
COT: Prayers for family, health, and life changes, especially for our kids,
PLAYLIST: God’s creation and mumblechatter
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Pavilion AMRAP

Date: 2026-05-06 AO: Insane Train Q: El Capitan , PAX: Choo Choo, El Capitan, @Splash FNGs: None COUNT: 3 CONDITIONS: Nice & dry!
WARMUP:
Climb Stretch Good mornings / Willie Mays Hays 7x Motivators
THE THANG:
5 Bag workouts (45 sec. Work / 20 sec. Rest)
1. Bag Bench press  2. Goblet Squat 3. Deadlift (80 lb. bag / two 40 lbs.) 4. Bag Spicollis 5. Bag WW2s
After 5 rounds have been completed, one “rest” exercise will be performed (in order):
1. Ceiling hold for 90 sec. 2. Elevated bag drags for 90 sec. 3. Mountain Climbers for 90 sec. 4. ‘Merican Hammers 90 sec. 5. plank (or length of time until 6:30)
Recover for 40 seconds, then repeat cycle.
MOLESKINE:
Even in adverse circumstances, learn the art of giving thanks and adjusting to your situation with joy. 
ANNOUNCEMENTS:
Check the slack!
COT:
Grateful for all of the moms out there. Remember to bless them this Sunday!
PLAYLIST: Led Zeppelin IV
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Insane Train

Date: 2026-04-29 AO: Insane Train Q: Derby , PAX: Derby, Choo Choo FNGs: None COUNT: 2 CONDITIONS: Perfect!
WARMUP: BACs, BACBACs, Standing Twists, WMH, Runners Stretch.
THE THANG:
11’s w/ Merkins and SB Bear Complexes
SB Mosey to Playground
Insane Train Cindy’s (PAX Completed 5-6 Sets of the following): 5 Pull-ups, 10 Hand Release Merkins, 15 SB Squats, 20 SB WWII’s
MOLESKINE: This morning reminded me of how difficult things are/would be to go through alone. The F3 Community is a special place and encourage everyone to reach out for support for anything they may be going through.
ANNOUNCEMENTS: Check Slack
COT: Continued prayers for our brother Squatter and his wife.
PLAYLIST: Stone Temple Pilots Pandora
Appreciate you Choo Choo! You got after it today!
:horse_racing:
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The Eddy – RoadKill version

Date: 2026-04-27 AO: The Eddy Q: Choo Choo , PAX: Roadkill, Stubs, FLO, Choo Choo, Splash FNGs: 1 Splash COUNT: 5 CONDITIONS: Perfect Thang: Ruck MOLESKINE: Leadership is not about just showing up, its about the impact you make.
ANNOUNCEMENTS: Check -f3-nashville-general
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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Behold the turtle!

Date: 2026-04-06 AO: The Eddy Q: Wolfpack , PAX: Choo Choo, Stubs, FLO, Juicy J, Wolfpack, Roadkill FNGs: None COUNT: 6 CONDITIONS: Chilly to start
WARMUP: Huh?
THE THANG: Meadow loop
MOLESKINE: Lots of great mumblechatter as a group then separated into pairs for a bit. Classic Eddy cadence.
ANNOUNCEMENTS: CSAUP, F3Dads workout, check the slacks!
COT: “Behold the Turtle! Who only progresses when he sticks his neck out.” Encouragement to PAX to take a leap on actions you are holding back on or to push through environments that are holding you back. Put your neck out and progress!
PLAYLIST: Birds
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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