Tag: Choo Choo

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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
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Insane Train – 🚨 TEAM SHOW DOWN 🚨

Date: 2026-08-12 AO: Insane Train Q: Choo Choo , PAX: Derby, Half Lyfe, Roadkill, Choo Choo, Bulldog, El Capitan, Argggg FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Some stretches, SSH
THE THANG: Buy in: EMOM 8 Endorphins, 8 Minutes
Game of cones: 2 teams; 50 seconds 10 sec break; Every time you complete 25 rep you can move your cone ahead or move other teams back.
Pullthrough, SB Bear complex, Jump Squats, SB Curls, Burpees, SB Clean BBS, SB OH Press LT Dans, SB Throws
Its not important which team won, what’s important is there was a clear winner :grimacing:
MOLESKINE: Dont hold back your sorry’s at your M even if you are right.
ANNOUNCEMENTS: check -f3-nashville-general
PLAYLIST: Na didnt need one
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[After Hours] After Hours Bootcamp

Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Sooie and The Eddy

Date: 2026-07-27 AO: The Eddy Q: Stubs , PAX: Choo Choo, Motorola, Roadkill, FLO, Stubs FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-07-28 AO: After Hours Q: Flipper , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 Side straddle hops Typewriter Downward dog Arm circles
Mosey around the bicentennial mall – one lap. Strategery time.
On the other side of the street, do the following. We will attack the castle together as follows: Run up the hill once, down, 20 merkens in cadence, holding a squat until all are down. X2 Third hill, cross the barrier of the steps and go to the next level.
Next level, bear crawl over pathway while one man holds a wall sit and one man holds a plank. All must complete each challenge. 2nd time – Crab crawl over pathway while partners hold a plank, wall sit. Switch. 30 count.
Final level – up the steps on the right side. 10 burbees in cadence. Down the steps on the left side. Hold squat at the bottom until all are done. 10 merkins at the top on the second time.. Once done, all the way down. Cross the street.
You have now completed the game!
Great job!