Tag: Derby

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Wolfpack Missed Shoulder Day

AO: pain-train
Q: Cheeks
PAX: Derby, G-string, Chili Dip, Sooie, Juicy J (JBowman), Stubs
FNGs: None
COUNT: 7
WARMUP:

PAX Lead shoulder warm up before I got there
20x SSH
WMH OYO

THE THANG:

Teams of 2
One teammate runs the track while the other does workout

1st – Overhead press
2nd – Bent over rows
3rd – Hand Release Merkins

11s
Squat Thrusters
Mosey
Lt Dans
Bear Crawl back

50x LBC
2 rounds of swimmers for a minute each
DJ Queued up Pony by Genuine
Pickle Pounders
Prom Dates in Cadence

MOLESKINE:

Ships float flawlessly when the water stays out. Once the water gets in they begin to fail. Don’t get wrapped up in the outside noise and your choice of entertainment. Those things can be impure and lead you to personal failure.

ANNOUNCEMENTS:

Chili cook off

Thanks for letting me lead men!

-Cheeks

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Figure 8s

AO: pain-train
Q: Chili Dip
PAX: Wolfpack, Derby, FLO, Sooie, Juicy J (JBowman)
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: SSH, BACS, BBACS, Merkins, squats

THE THANG: Mosey to Tennis courts.
Station 1: 8x Merkins
Station 2: Bear crawl across net
Station 3: 8x Iron Mikes (2-1)
Station 4: 8x WW2
Station 5: Burpee broad jump across net
Station 6: 8x shoulder taps (2-1)
Mosey back to parking lot
Lunging Mary-Burpee broad jumps, Merkins, WW2, etc…
Ended with 2 minute plank
MOLESKINE:
Thinking of all of the Government workers that are out of work/furloughed right now. Especially all of the families out there with a single income.
ANNOUNCEMENTS:
Sooie on deck next week!!!!!
COT: Prayed us out

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MURPH

AO: the-knoll
Q: Pebbles
PAX: Timber, G-string, Derby, AAA, Wolfpack, Étouffée, Juicy J (JBowman)
FNGs: None
COUNT: 8
CONDITIONS: Perfect – cool and clear

WARMUP:
Bacs
Bac Bacs
Slow squats
Stretch OYO – mission statement and 5-core principals stated
Merkins

THE THANG: MURPH
1 mile run, 100 pull ups, 200 merkins, 300 squats, 1 mile run.

MOLESKINE:
Fantastic work Pax. The level of conditioning of The Knoll has improved so much in the last year. We finished a freakin Murph as a group in 35 minutes. That’s elite level.
Special props to G-string for leveling up with a 30# vest and Malibu for crushing it on his return from a long break.

Missed you El Capitan and morning stār!

ANNOUNCEMENTS:
Chili cookoff this Sunday!

COT:
As my kids get older it’s been hard for me to let go and realize they are capable of more responsibility.

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2028 Olympic Relay Team?

AO: pain-train
Q: Timber
PAX: El Capitan, Pebbles, G-string, The Banker, Wolfpack, FLO, Chili Dip, Derby, Piglet, Juicy J (JBowman), Hooters, Cheeks, Half Lyfe, Timber
FNGs: None
COUNT: 14
CONDITIONS: 52 degrees, ~85% moon illumination

WARMUP: SSH, BACs, back BACs, mosey to coupons, carry coupons to parking lot

THE THANG: Complete exercises, run team relay lap around track between rounds
Exercises: coupon merkins (change hands each rep), goblet squat, rows, curls
Sets: 10 reps each, 5 burpees (level up option), 9 reps each, 5 burpees, etc, down to 6 reps each
Relay: when complete with 10 –> 6 set, run relay with team, passing baton to next teammate
Return to coupons and begin another round

MOLESKINE: All teams finished 3 rounds. 75 total burpees if PAX leveled up, and with the merkins and squats, the Octoburpee challenge can be checked off your to-do list for today. An FNG yesterday, Piglet showed up for round 2 today – great work! FLO and Hooters with some good juice afterwards. Just announced that G-string won the country-wide September IronPax challenge (over 5000 registrants into the competition). Beast mode.

ANNOUNCEMENTS: Chiliteria (Chili cookoff) is upcoming on Sunday, Oct 19th. Check 2ndf channel for more details. Chili Dip with a VQ this upcoming Wednesday at Paintrain!

COT: “Backsliding.” A term referring to someone who was once on fire for his faith, fitness, being a father, etc., but has stopped progressing. They’ve slipped backwards on the loose gravel around us. In our journey on the mountain of life, it can be easy to backslide – all kinds of loose gravel can contribute (laziness, attachments to phones, addictions, etc). 3 suggestions to help us: develop consistent healthy routines, be aware of what our “loose gravel” is so we know what’s going on, and surround ourselves with at least a few good people who can encourage and lift us up.

I had a lot of fun leading this week. I think we might be ready to form a 2028 Olympic relay team after today. Thanks for coming out and letting me lead this week.
-Timber

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Putting the Work In

AO: pain-train
Q: El Capitan
PAX: Derby, Juicy J (JBowman), Chili Dip, El Capitan, Hooters, Stubs
FNGs: None
COUNT: 6
CONDITIONS: mid-60s & overcast

TUNES: “A Deeper Understanding” by The War on Drugs

WARMUP:

Climber stretch routine
Willie mays hays
Don Quixotes 10x

THE THANG:

Mosey to tennis courts.

1. Burpee long jump across three courts & back (modify: 2x lunges + long jump)
2. Bearcrawl across three courts & back

Mosey to 9 Square area

10,9,8’s w/ lap every 2 rounds

10x pull-ups
10x Crunches
10x Lt. dans
10x merk-jacks

Repeat exercise set 9x…

Hold plank for six, then take a lap around track (regular mosey)

Then 8x…

Then 7x…

…

Completed 6x, 5x.

Return to parking lot.

MOLESKINE:

Jesus sought time away to be with His Father. He knew the importance of solitude & took advantage of that opportunity more often than we think. What about you?

ANNOUNCEMENTS:

octoburpee is in full-swing but not too late to sign-up. TN Tussle is one month away! Check slack for other announcements.

COT:

Continued prayers for The Merchant.
Countorama, Nameorama, and delicious coffee from Derby & Hooters.

It was a pleasure to lead y’all this morning!

:el-capitan:

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Running in the Rain

AO: the-knoll
Q: Timber
PAX: El Capitan, Half Lyfe, G-string, The Banker, morning stār, Étouffée, Pebbles, Papa Bear, Derby, Roadkill, Timber, Bumblebee (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Cool and drizzly

WARMUP: SSH, slow and power merkins, slow and power squats, don quixotes, mosey

THE THANG:
-11s: Burpees and pullups
-Sprint repeats: ~350m, 2:1 rest to workout ratio (3 pax for a group)
-15s: 15 power merkins, 15 jump squats (3X)
-Mary’s led by Papa Bear

MOLESKINE: the extra mind game of dealing with the rain was great practice for me. Accept my situation, and make the most of it. Good push this morning.

ANNOUNCEMENTS: workouts at Paintrain on Wednesdays now: El Capitan leading tomorrow.

COT: The power of affirmation. The words we speak – especially to ourselves – have power. Every rep, every struggle, every setback starts in the mind. If you tell yourself you’re weak, you’ll find proof of it. But if you affirm strength, discipline, purpose, you’ll start to live it. Today, let’s speak life into ourselves and those around us. “I see pride, I see power, I see a bad-ass mother who don’t take no crap off of nobody!” – Cool Runnings

Thanks for letting me lead.
-Timber

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Alllll aboooardddd!

AO: pain-train
Q: Wolfpack
PAX: Choo Choo, Derby, Hooters, El Capitan
FNGs: None
COUNT: 5
CONDITIONS: 65 degrees and clear skies

WARMUP: 10 Burpees. Mosey to get coupons.

THE THANG:
PAX completed the following:

5 Burpees
15 yard Murder Bunnies
25 Squat to Presses
15 yard Mosey
5 Burpees
15 yard Murder Bunnies
50 Alternate Coupon Merkins
15 yard Mosey

1/5 mile run

5 Burpees
15 yard Murder Bunnies
25 Curls
15 yard Mosey
5 Burpees
15 yard Murder Bunnies
50 Coupon Windshield Wipers
15 yard Mosey

1/5 mile run

REPEAT!

Thang 2
5 Burpees
15 yard Sprint
x10

MOLESKINE: Happy to have Choo Choo roll into the station here at pain-train!!

ANNOUNCEMENTS: Chilicook Off Oct 19. F3 Dads Oct 25. Tussle Nov 8th. Check slack for more!

COT: Lots of division, confusion, and hate throughout the world right now. Do your best to be a light and live with love. Start with yourself and those immediately around you and let it shine as far as possible from there. The world needs it.

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Links Beatdown

AO: the-knoll
Q: Wolfpack
PAX: Half Lyfe, Stubs, Derby, morning stār, AAA, Pebbles, Juicy J (JBowman), Squatter, Legos, Roadkill, Bumblebee (2.0), Link (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Gloomy

WARMUP: SSH, WMH, BAC

THE THANG:
Thang 1
.8 mile mosey around neighborhood with stops for various exercises

Thang 2
DORA (Was it 100reps? 300? 200?)
Partner up and alternate running to backstop
– Merkins
– WWIIs
– Lunges

Thang 3
Infection tag!

MARY

MOLESKINE: “If you feel like you’re losing everything, remember, trees lose their leaves every year, yet they still stand tall and wait for the better days to come.” No worries if you’re losing leaves PAX, stand tall, stand strong, grow em back!

ANNOUNCEMENTS: Chili Cook Off Oct. 19

COT: Silent self reflection for all prayers said and unsaid.

Thank you for giving Link a place to lead and for treating him like an adult and leader. It’s more impactful than you may realize. Appreciate you all!

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To failure…

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, morning stār, The Banker, Timber, Roadkill, El Capitan, Derby, Juicy J (JBowman), Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: nice, cool, starry w/ a little cloud cover morning. Made for some pretty scenery to look at when doing all those sit ups.

WARMUP: SSH, BAC, BBAC, Michael Phelps, WMH

THE THANG: Various Upper Body, Core and Legs workouts done in unison until failure. As people tapped out they would mosey to street and back. Last man standing got to pick next exercise.
Did Merkins, Butt lift off the ground (Thanks El Capitan), WW2’s, Wall Sits, Dips, WW1’s

Ended with ring of pull ups/burpees with partners. PAX held plank while 2 people got up 1 person did pull ups, other did burpees then swap. When they finished next 2 got up.

MOLESKINE: Impromtu Q – always be ready for what life throws your way. Prayers for Gold Digger for his health and healing.

ANNOUNCEMENTS: check slack a lot going on. Night Moves Thursday.

COT: count off, name off, prayers, coffee. Thank you for rolling with the impromtu Q fellas. Grateful to be a part of this group.

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Buffet style

AO: pain-train
Q: The Banker
PAX: Derby, Cheeks, Chili Dip, El Capitan, FLO, G-string, Half Lyfe, Motorola, Pitmaster, Roadkill
FNGs: None
COUNT: 11
CONDITIONS: perfect

WARMUP: OYO slow Merkin’s, slow squats, good mornings, Willy Mayes Hayes, mosey

THE THANG: At your own pace: 50 merkins, 1 lap around track (.25 mile), 1 min plank, 100 big boys, 1 lap, 1 min plank, 150 body weight squats, 1 lap, 1 min plank, 25 upper body, 1 lap, plank, 50 abs, 1 lap, plank, 25 lower body.

MOLESKINE: Grateful for all the F3 brothers, grateful we spend time pushing to each be better and we focus on those things and not the differences we all have.

ANNOUNCEMENTS: see general channel