Tag: El Capitan

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Deck of Death/Lymphatic Flo

AO: pain-train
Q: Motorola
PAX: FLO, Derby, El Capitan, Motorola, Cheeks, Stubs, Piglet, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Chilly, 40 degrees, clear skies

WARMUP: Mosey around the paved loop, neck stretches, shoulder stretch, tricep stretch, quad stretch.

THE THANG:

Suits = Exercises
Hearts = Mericans
Diamonds – Side-Straddle Hops
Spades = Squats
Clubs = Mountain Climbers (2=1)

Card Values = Reps
2-10 = Face Value
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = Run Lap

Lymphatic FLO
– https://www.youtube.com/watch?v=PhW5SpD_3n4

Breathwork
– 4-4-6 Breathing

Spotify Playlist
– https://open.spotify.com/playlist/7AerZpeFwZLyPAO12DdFxY?si=QnlcFqXyTnK5JzCSIv6Pyg
– https://open.spotify.com/playlist/37i9dQZF1EIfi9jXmQqc16?si=Ayblq8mhTTu1hYKriS5wbA

MOLESKINE: When life doesn’t go the way you expect, ask yourself the question “What does this make possible?” By asking the question and acting on the answer, you shift from a victim to a hero mindset.

ANNOUNCEMENTS: 11/8 Tussle

COT: Safety during trick or treating

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The Rain HIITs Different

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J (JBowman), El Capitan, Piglet
FNGs: None
COUNT: 5
CONDITIONS: 50 degrees F and very rainy

WARMUP:
BACs, Motivators, WMHs

THE THANG:
HIIT Workout
30 seconds of work, 10 seconds of rest
6 exercises, then 2 minutes rest then start again, for a total of 6 rounds

Exercises:
Plank
Squats
Merkins
Sit Ups
Imperial Walkers
Side plank

ANNOUNCEMENTS:
N/A

COT:
PAX asked for prayer requests for parenting challenges, busy and difficult times at work, and patience with family

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Halloweek part 1

AO: the-knoll
Q: G-string
PAX: Timber, El Capitan, Pebbles, AAA, Derby, Juicy J (JBowman), Malibu, Stubs, Étouffée, Iowa
FNGs: None
COUNT: 11
CONDITIONS:
– cool and damp. Just missing the fog
WARMUP:
– Werewolves (downward dog then howl at the moon. aka downward dog to cobra)
– Bat Wings (BACs, Back-BACs, Seal Claps, Overhead press)
– Mummy Squats (slow squats with arms out)
– Mosey to the Stop Sign and back

THE THANG:

– Burpee Mash (one burpee every time they say the word mash)

tel:20-15-10-5-200 (4 rounds)
– 20 swings
– 15 merkins
– 10 thrusters
– 5 sandbag burpees
– 200m run

Pull tabata 1 round of 40/20 and 2 rounds 30/30
– Pull-ups / dead hang
– wide squats
– Row mornings
– Alabama Prom dates

MOLESKINE:
Many of my students are rude in avoidable ways (interrupting, addressing teachers too casually, etc.). This is really throwing me off because I was raised so differently. So that made me realize that they learned it from somewhere. Their dads aren’t correcting them or are modeling bad behavior. We need to model good behavior and raise our children well to be the kind of people we want to hang out with.

ANNOUNCEMENTS:
– tussle next Saturday

COT:
– prayers for Étouffée ‘s meetings today and Stubs rambunctious boys.

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Multiples of 20

AO: the-knoll
Q: Derby
PAX: Wolfpack, Juicy J (JBowman), El Capitan, Pebbles, Roadkill, Half Lyfe, The Banker, Piglet, AAA, Wipe Out, Lady Liberty, morning stār, Gold Digger, Legos, Bumblebee (2.0), Link (2.0), Churchill (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Cool and Starry

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up at the playground

Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.

Partner’s work together to complete combined 20 Merkins, 20 WWII’s and 20 Squats then run to the “20” turnaround point for 2 burpees. Next 40 of each exercise then run to “40” turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.

Ended w/ 2:30 Plank

MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.

ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @

COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.

Thank you for the opportunity to lead!

:horse_racing:

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Weighted Dora

AO: the-knoll
Q: Derby
PAX: El Capitan, Malibu, Papa Bear, Gold Digger, The Banker, Timber, morning stār, Piglet, Half Lyfe, Pebbles, AAA, Juicy J (JBowman), Sooie, Roadkill, Bumblebee (2.0)
FNGs: None
COUNT: 16
CONDITIONS: Perfect!

WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Air Press, Good Mornings, Willie Mayes Hayes, PE Stretch

THE THANG: Partnered up for Dora. Runner runs around backstop while partner does the following using coupon/sand bag:

10 Chest Press
10 Squat
10 Curls
10 Rows

Upon return partners complete 20 WWII’s each then switch (~30 min)

Next switched up the work to 2x Planks and 2x Wall Sits w/ runner being the timer.

Closed out the time in a 1:45 group plank w/ last 30 secs hammering out as many Merkins as your arms can handle.

MOLESKINE: Challenged PAX to schedule a date with their significant others.

ANNOUNCEMENTS: Encouragement for our AO Leader Half Lyfe in the upcoming Struggle this weekend!!!

COT: Prayed us out

Thank you for the opportunity to lead this morning!

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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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Block Burpee Ladder

AO: pain-train
Q: Derby
PAX: Hooters, Pitmaster, Motorola, Roadkill, G-string, Cheeks, Half Lyfe, Stubs, Siri, Chili Dip, El Capitan
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: BAC’s, BACBAC’s, Moroccan Night Clubs (for the The Banker), Slow Merkins for each Core Principal, Runners Stretch, SSH

Credo & Mission Statement

THE THANG: Starting w/ Merkins Pax then carries coupon or sandbag ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX does 50 WWII’s then starts back at the top.

10 Merkins
10 Rows
10 Squats
10 Curl + Overhead Press
10 Block Burpees

Hero’d out at 3 Sets Complete.

Closed w/ Lunging Mary’s. PAX provided quantity of lunges then calls out exercise. SSH, Burpees (Thank you Motorola!), Shoulder Taps, Monkey Humpers, Freddie Mercuries.

Had a fly by and couldn’t tell if it was David Goggins or Pebbles?

MOLESKINE: Be the man you want your son to be and/or set the benchmark for the man you want your daughter to marry

ANNOUNCEMENTS: Keep Wednesday beatdowns at the Pain Train on your calendars and DM if you want to Q!!

Check slack for other events such as Octoburpee, Chili Cook Off, Tussle, Etc.

COT: Prayed us out. Safe travels for Stubs and Chili Dip this weekend!

Thank you HIMs for the opportunity to lead this morning! You guys brought it this morning.

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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.