Tag: Choo Choo

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Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554
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[After Hours] After Hours Bootcamp

Date: 2026-06-30 AO: After Hours Q: Strutter , PAX: Choo Choo, Flipper, Strutter FNGs: COUNT: 3 CONDITIONS: HOT WARMUP: 10 IC SSH IW WM THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Burning off more Schniztel….

Date: 2026-06-24 AO: Insane Train Q: Derby , PAX: Choo Choo, Sooie, Derby, Roadkill FNGs: None COUNT: 4 CONDITIONS: Excellent
WARMUP: BACs, BACBACs, WMH, Runners Stretch, Cobra, PE Stretch
Merkins for 5 Core Principles, Creedo, Mission Statement
THE THANG: Sand Bag Run around the big loop w/ Playground Pitstop for 5 Pull Ups and 20 Hanging Knee Raises
Back to Parking lot and starting w/ Merkins Pax then carries Sand Bags ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete Pax closes w/ 25 WWII’s.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
PAX completed 3 Rounds of Playground Work and 2 Sets of the Burpee Ladder.
MOLESKINE: Relationships are not a 50/50 zero sum effort. Strongest relationships require 100% from both sides. Working on this in my own life and challenged PAX to approach their relationships with same mindset.
ANNOUNCEMENTS: 50 Mile Relay CSAUP (Chunks), 31 Mile Ruck w/ F3 Spring Hill (Choo Choo), Nashville Summer Fling TBD (Wolfpack), See slack for many other events including regional Convergences.
COT: Prayers for our brother Squatter and his family along with the friends and family of Femur (F3 Spring Hill)
PLAYLIST: STP Pandora
Thank you for the opportunity to lead this morning! Appreciate you guys!
:horse_racing:
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Titan

Date: 2026-06-17 AO: Titan Q: Spinal Tap , PAX: Spinal Tap, Natural Ice, Pep, Choo Choo, DintyMoore, Tim the Toolman, Black Lung, Papa Bear, Chunks, GameStop FNGs: None COUNT: 10 CONDITIONS: Sweaty
WARMUP: The Usual
THE THANG: DORA, 11’s, and Mary
ANNOUNCEMENTS: Check slack.
COT: Prayers for Femurs family in Spring Hill, Squatter and wife through her treatments in Mexico.
PLAYLIST: A+++ except Papa Bear opinion.
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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: