Tag: Choo Choo

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The Eddy

Date: 2026-06-15 AO: The Eddy Q: Stubs , PAX: Roadkill, Choo Choo, Stubs, Lady Liberty, FLO, Motorola FNGs: None COUNT: 6 CONDITIONS: perfect
WARMUP: N/A
THE THANG: Went slightly over time by adding in the scenic loop. MARY:
MOLESKINE: “ I didn’t respond to them then. I’m damn sure not gonna respond to them now.” Jalen Brunson
ANNOUNCEMENTS:
COT: Lady Liberty led us in prayer
PLAYLIST: birds chirping
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Titan

Date: 2026-06-10 AO: Titan Q: The Merchant , PAX: Tim the Toolman, Pep, bluemule, Papa Bear, g-string, Bubbles – Tyler (Franklin, TN), Hipster, Makita (Anderson Fader), Choo Choo, The Merchant, Plato, Radish, Big Red, Fireball FNGs: None COUNT: 14 CONDITIONS: Warm and humid
WARMUP: A lap around the Parthenon grounds
THE THANG: The Wheel of Pain:
A wheel with 20 possible exercises is spun. PAX perform 10 reps of the selected exercise and then run a short lap. Repeat ad nauseum.
MARY: PAX circled up and each chose an exercise for the group to do.
ANNOUNCEMENTS: Check Slack for details on the upcoming convergences
COT: Ongoing prayers for Squatter’s family
PLAYLIST: https://open.spotify.com/playlist/6UKnVLnLxwft0zTufhrd5c?si=MaKHrt6aTp6GYru1VwUNDA&pi=dLs4EPXuS5K63
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[After Hours] Just like a morning beatdown, but with humidity.

Date: 2026-06-09 AO: After Hours Q: Strutter , PAX: Choo Choo, Strutter FNGs: COUNT: 2 CONDITIONS: HUMID! WARMUP: 10 Ea IC SSH IW THE THANG: Mosey to the stairs, run to the top. 10 SDS IC. Mosey to the next set of stairs. 10 squats/std IC. Run to the top. 10 merkins IC. Mosey across to the next set of stairs. 10 diamond merkins IC. Run down the stairs to the bench. 10 dips IC. Repeato. Mosey to the tunnel for wall sits. Hold. Seated overhead presses 10 IC. Seated opposite ankle touches 10 IC. Repeato. Mosey to the end of the ruins. 5 burpees OYO. Loop around the circle. 5 burpees OYO. Mosey to the amphitheater snake up and down the stairs. Wall sits. Hold. Seated overhead presses. 10 IC. Mosey to the stairs for one more up/down. MARY: 55 LBCs MOLESKINE: Every week I hear someone say they didn’t know we have a nighttime workout. Please get the word out. ANNOUNCEMENTS: CSAUP 50 7/11 stairs climb. COT: Squatter, M, and family. Femur (Spring Hill), M, and family. PLAYLIST:
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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