Tag: El Capitan

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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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Choo Choo Go Ruck Prep

Date: 2026-02-25 AO: insane_train Q: Derby PAX: El Capitan, Roadkill, Shakira, Choo Choo, Dirty Bird FNGs: None COUNT: 6 CONDITIONS: Perfect!
EARLY BIRDS: 11’s Merkins and Bear Complex
WARMUP: BACs, BACBACs, WMH, Runners Stretch, PE Stretch
F3 Mission Statement, Credo and Core Principals
THE THANG: Partnered up for Sand Bag Mosey around Bellevue incorporating various exercises with 1 rule… The bags cannot touch the ground or entire PAX is penalized w/ 5 SB Burpees (I believe we had 5 penalties).
Mosey consisted of Multiple Stops incorporating Bench Dips, Decline Merkins, Burpee Broad Jumps, Pull-Ups, SB Lunges, etc. with partners transferring weight for each partner to get in their reps.
We also had a stock exercise of 10 SB Rows, 10 SB Curls and 10 SB Thrusters that was called out throughout the beatdown.
MOLESKINE: Shared recent thoughts on perspective of time. With another child on the way I’ve fallen into the trap of how do I continue to make time for myself to continue to do things I love and enjoy. With a nice dose of awareness, I’m working on a perspective flip to look for more ways to support and be present for my family and their needs and with that trusting time will work itself out.
ANNOUNCEMENTS: Merkin Madness, Holy Smokers, Check Slack for many other exciting things going on in the community.
COT: Prayers for contentment and deeper understanding of purpose
PLAYLIST: Roadkill’s commentary throughout the beatdown :joy:
Appreciated the opportunity to lead this morning! Had an excellent time bouncing around Bellevue with you guys!
:horse_racing:
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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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(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!
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Clean Up

AO: pain-train
Q: Siri
PAX: Derby, Wolfpack, El Capitan, Stubs, Cheeks, FLO, Shakira, Roadkill, Juicy J
FNGs: None
COUNT: 10
CONDITIONS:

Nippy

WARMUP:

Side straddle hops

THE THANG:

First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank

Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.

MOLESKINE:

Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.

ANNOUNCEMENTS:

LeanPAX ongoing

COT:

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Sand Bag Tabata

AO: insane_train
Q: Natural Ice
PAX: Piglet, Juicy J, El Capitan, Shakira, Wolfpack, Siri, Natural Ice
FNGs: None
COUNT: 7
CONDITIONS: Actually pretty nice

WARMUP: SSH, Stretching, Merkins

THE THANG: – Tabata Time –

Thang 1 – 50 seconds AMRAP, 10 seconds rest
– Plank Pull Throughs
– Squats
– Merks
– Lunges
– Around the World
– Run around the track
– WW1s

Thang 2 – Burpee A Clockalypse – Now with Sand Bags

5 Burpees on the minute – but this time your lifting the sandbag over your head and dropping it
Remainder of the minute PAX performed a “resting” ab exercise
We through another lap around the track to catch out breath halfway through

MOLESKINE: Parenting is Hard, you are not alone, it does get better, there is hope!

ANNOUNCEMENTS: Mens Small Group kick off tonight at Hoppin River North at 6:45 pm.

Holy Smokers tomorrow Night

COT: Prayers were lifted!

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Snowboard Prep. For any shredders out there.

AO: pain-train
Q: Half Lyfe
PAX: Cheeks, Chili Dip, Derby, El Capitan, Piglet, Roadkill, Wolfpack, Siri
FNGs: None
COUNT: 9
CONDITIONS: warm and wet!

WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.

THE THANG: 80secs exercise, 10 sec rest/move to station.

Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat

MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!

ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.

COT: count off, name-o-Rama, prayers offered up.

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Tour de Insane Train

AO: insane_train
Q: Derby
PAX: Wolfpack, Sooie, Puzzlah, Piglet, Siri, Chili Dip, Choo Choo, morning stār, Juicy J, Shakira, El Capitan, Stubs
FNGs: None
COUNT: 13
CONDITIONS: Gloomy!

WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH

Credo, Motto and 5 Core Principles

THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups

Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.

Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.

Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.

MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.

The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family

ANNOUNCEMENTS: Lean Pax going strong.

COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.

Grateful for all of you guys and the opportunity to lead!

:horse_racing:

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Pure Pain

AO: pain-train
Q: El Capitan
PAX: Siri, Derby, Wolfpack, FLO, Cheeks, El Capitan, Piglet, Pitmaster, Roadkill, Stubs
FNGs: None
COUNT: 10
CONDITIONS: 61 & misty

WARMUP:

Willie May Hays
Climb stretches
Slow Mo Merkins 10x

THE THANG:

Gather & Farmer-carry coupons to tennis courts

Line up along fence.

Round 1:

Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows

Round 2:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls

Round 3:

Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings

Round 4:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats

Once Round 4 is complete, start Round 1 again.

AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.

MOLESKINE:

Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.

Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).

ANNOUNCEMENTS:

F3 Nashville Christmas party coming up December 12 at Hair Band’s house!

F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.

COT:

Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo

It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan: