Tag: Derby

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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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[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

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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
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1030-40

Date: 2026-03-18 AO: insane_train Q: Shakira , PAX: Derby, El Capitan, Juicy J, Santana FNGs: 1 Santana COUNT: 5 CONDITIONS: Chilly at the end but warm and sweaty by the end.
WARMUP: Arm circles, chess press, slow merkins, willie mays hayes
THE THANG:
Early bird special: 5 laps w/10 sandbag curls, burpees, and presses.
10 Lunges w/sandbag 20 Sandbag Gorillas (swing up and down) 30 Chest presses w/sandbag 40 WW2s with Sandbag 30 Chest presses w/sandbag 20 Sandbag Gorillas (swing up and down) 10 Lunges w/sandbag
Sandbag Bucket Brigade: Keep the sandbag in the air. Derby dropped the bag to gift us all 10 burpees.
Storks stands with bag: grab bag balance on one foot (1 minute each foot)
10 Plank hands up/down (pull thrus w/bag) 20 Pitchfork movement with sandbag (10 left, 10 right) 30 Squats with bag 40 Lift bag overhead from shoulder to shoulder 30 Squats with bag 20 Pitchfork movement with sandbag (10 left, 10 right) 10 Plank hands up/down (pull thrus w/bag)
American hammers and pull throughs in a circle: Passed the bag around while exercising. After each rotation, a set of 20 pushups.
MOLESKINE: “God is our refuge and strength, an ever-present help in trouble.” Psalm 46:1. In times of trouble, look towards the people God has placed in your life who can help you.
ANNOUNCEMENTS: Holy Smokers coming up at Wolfpack’s
COT: Prayers for patience in parenting and strength to support spouses by listening to them. Also, prayer for all those affected by war.
Merkin Madness: 180 pushups completed during the workout
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Muddy Waters

Date: 2026-03-04 AO: insane_train Q: Wolfpack PAX: Derby, Piglet, Choo Choo, Juicy J, El Capitan FNGs: None COUNT: 6 CONDITIONS: Wish we could just hit pause on this
WARMUP: Explanation of workout
THE THANG: 100 second on / 20 seconds off – 10(ish) yard bear crawls up and crawl bears back – Sandbag Presses or Pullthroughs – Sandbag Squats or Lunges – Sandbag Burpees – WWII’s Repeat 4 times
10(ish) yard sprints x 5
MOLESKINE: More mumblechatter in the beginning than in the end
ANNOUNCEMENTS: Merkin Madness, Grow School, Holy Smokers (Check the slacks)
COT: It’s easy to muddy the water looking for crawfish and easier still to move to another spot once you do so… encouragement to PAX to take the harder route and filter out the gunk in life instead of just moving on to somewhere else.
PLAYLIST: Millennial Bangers :fire:
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No time to waste

Date: 2026-02-27 AO: pain-train Q: Stubs PAX: Shakira, Derby, Cheeks, Chili Dip, FLO, Stubs, Pitmaster, G-string FNGs: None COUNT: 8 CONDITIONS: Chillier than expected but steamy by the end
WARMUP: SSH x25 BACs x15 BACBACs x15 Slow squats x 10 Slow Mercans x5 WMH OYO Slow mosey with sand bags to the hill
THE THANG: Part 1 The hill 3 sets 15x Carolina Dry Docks at bottom Bear crawl up hill (sandbag drag modify up) 20x LBC
Part 2 Mosey to start of ADA ramp Lunge walk with sand bags up the length of ramp
Sandbag carry to playground
Part 3 Dora 200x bent over rows Timer runs short track around playground
150 sand bags bench presses Timer runs approx 2/3 of short track
200 Bear Hug burpees Timer runs approx 1/3 of short track around playground
Sandbag shoulder carry walk around the park
MARY: various counts of JLo’s, burpees, leg raises, low slow squats

MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body

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Blood and guts

Date: 2026-02-18 AO: insane_train Q: SalPal PAX: Derby, Shakira, Choo Choo, Wolfpack, Pebbles, Piglet, Dirty Bird FNGs: None COUNT: 8 CONDITIONS: Money on trees everywhere. Great EC circuit led by Derby, Shakira and Piglet joined in.
WARMUP: 11’s, pullups x ruck x weighted squats.
THE THANG: EMOM, sprints, burpees, weighted iron mikes.
MOLESKINE: Pebbles dropped in, decided it looked too easy, left. Piglet gave a concurring opinion at coffeteria. Wolfpack forgot it wasn’t baseball practice and worked on his slide into 2nd base on the pavement. T-Claps to Piglet on the negative splits for the EMOMs. Good effort fellas. That was a tough one.
ANNOUNCEMENTS: Grow School, Holy Smokers, After Hours, check slack.
COT: Derby 2.1, Shakira work, other intentions unspoken.
PLAYLIST: Comfort food from personal playlist.
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The Warm Up

Date: 2026-02-11 AO: insane_train Q: Hair Band PAX: Derby, El Capitan, Shakira, Siri, Juicy J FNGs: None COUNT: 6 CONDITIONS: damp & chilly
WARMUP: 50 SSHs 10 burpees on the min every min
THE THANG: Start w Mary
Team up groups of 3 1 person sandbag burpees 1 person SSHs 1 person bear crawls down and crawl bears back Switch and repeat until time
MOLESKINE: YHC reflected on my last day as a 26 year old, my time in Nashville F3, and my time in F3 since the beginning
ANNOUNCEMENTS: – ShieldMock this Saturday 02/14 at 0600 – HolySmokers @ Hipster’s home Feb 19th 7pm – AOQ GrowSchool @ bellevue Pain Train March 14th
COT: Prayers for health, work, and close friends
PLAYLIST: heavy breathing from the victims of the beatdown
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Shakira’s Racewalk School (Pt. 1)

Date: 2026-02-10 AO: the-knoll Q: Shakira PAX: Stubs, Roadkill, Juicy J, FLO, AAA, morning stār, Shakira, Étouffée, Wolfpack, Sparrow, Derby, Pebbles, Sooie, Bumblebee (2.0), Link (2.0) FNGs: None COUNT: 15 CONDITIONS: Upon rising from bed, the PAX were greeted by Piglet’s Favorite Kind of Weather (Shorts Weather) and a balmy temperature of 47 degrees. Our resident meteorologist, Juicy J, informed us that the feel-like temp was 42 so the PAX would have to keep moving if they were going to stay warm in the Gloom. Fortunately, by the end of the workout several PAX reported that they were sweating buckets and the feel-like had mysteriously risen to 70.
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 15 Press ups, 15 Twinkle Toes, 10 low slow merkins, Mosey.
Pebbles, Derby, and Étouffée wanted to make sure they weren’t late for Shakira’s school so they showed up early for an extra 10 minutes of sand bag burpees.
THE THANG: The PAX began their initiation into Shakira’s Racewalk School with a brief explanation of the rules of Racewalk and a group mosey. Bumblebee and Link appeared to be future racewalk olympians and are on the Shakira shortlist for full scholarships.
Next, the PAX’s completed an endurance test called the 7 of Diamonds workout: 4 sets of Burpees, Iron Mikes, WW2s, and Twinkle Toes in increasing count (7, 14, 21, 28). MOT was a choice between bear crawl and imperial walkers.
Finally, the PAX completed a 10 minute “Move & Hold” Lie Detector test to discover if their “Hips Don’t Lie.” Results were mixed, so we will have to repeat this experiment again soon.
60 second plank 3 x 30s glute bridge, 30s hold (Rleg, Lleg, both) 3 x 30s core exercise, 30s hollow hold or plank (scissors, dying cockroach, Shakiras (Jlos)
MOLESKINE: “When you fall get up, oh, oh…And if you fall get up, eh, eh”
ANNOUNCEMENTS: Holy smokers coming up soon in East Nashville!
COT: A moment of silence to reflect in gratitude for what we have and pray for all in need.
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(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!