Tag: El Capitan

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Parking Lot Party + Burpee Boules

Date: 2026-07-01 AO: Insane Train Q: El Capitan , PAX: El Capitan, Chains (Ryan Johnson), Derby, Juicy J, Half Lyfe FNGs: None COUNT: 5 CONDITIONS:
balmy & full of birdsong (Juicy J collected some new birds on his Merlin app)
WARMUP:
Climb Routine Good mornings Bacs & BacBacs Overhead presses 
THE THANG:
Parking Lot Stations – 5 sand bag stations set up down the parking lot
1. 80 lb. Deadlift 2. Rows 3. Shoulder Bag Reverse Lunge (2-3 per side, switch shoulders 4. Front Loaded Good Morning
One Pax bear-hug carries a sandbag from one end of parking lot to the other & back.
Rotate when runner returns.
The Thang 2: 
Burpee Bocce! (“Boules” in French)
Divide into two teams for Bocce – One player from each team goes head-to-head in round of bocce (4-ball) – The other players perform squats while watching. – Whichever team has best ball performs imperial walkers while losing team does 5 burpees. – Change players & begin again (winning team tosses the little white ball to start).
MOLESKINE:
As we celebrate 250 years this Saturday, let us remember what a blessing it is to be an American. My mom, an immigrant from France, reminds me of this all the time. We don’t know how good we have it. If you know anyone who is a first or second generation American, ask them what America means to them. And give thanks & celebrate our freedom this weekend!
ANNOUNCEMENTS:
leanpax coming up on Monday!
COT:
Prayers lifted for Squatter, PAX traveling, and for safety this weekend.
Track Slop :coffee: brought to you by Derby enjoyed.
Grateful for y’all! :el-capitan:
PLAYLIST:
Red Hot Chili Peppers essentials
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[Pain Train] Pain Train

Date: 2026-06-26 AO: Pain Train Q: Half Lyfe , PAX: FLO, Half Lyfe, El Capitan, Derby, Roadkill FNGs: None COUNT: 5 CONDITIONS: Perfect Friday morning. Beautiful Sunrise, birds chirping, good temp.
WARMUP: SSH, Slow 8 Count Body Builder, Arms and Legs stretches. Mosey to coupons.
THE THANG: Round 1: 11’s on the hill Floor to Ceilings w/ block Murder Bunny up hill Lt Dans w/ block Rifle Carry block down
Round 2: Dora 100 Merkins (20count) / Partner does Mountain Climbers 100 Dips (20 Count) / Partner runs to path and back 100 WW2’s / Partner Bear Crawls
MARY: N/A
MOLESKINE: Reading book Puddle Jumpers by Brandon Webb. Has been very transformative for me as a parent and person. Highly recommend.
ANNOUNCEMENTS: Check Slack. Convergence, Passing the flag, Juicy J (bozey) lean pax? Good laughs were had on that last one.
COT: Count off, Name-o-Rama, prayers for Squatter , Femur (F3SH) , their families and all those impacted by cancer.
PLAYLIST: curated by YHC.
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Insane Train

Date: 2026-06-17 AO: Insane Train Q: Juicy J , PAX: Juicy J, El Capitan, Derby, Wolfpack FNGs: None COUNT: 4 CONDITIONS: fantastic and perfect sunrise
WARMUP: side straddle hops, baby arm circles, backpacks, nightclubs, imperial walkers, Willie May Hayes
THE THANG: two exercise blocks, mode of Transportation in between is the new skippity hop line formation carrying sandbags.
Block 1. Bench press sandbags until fail, 20 World War II’s, run a lap with your sandbag repeat process for 15 minutes
Block 2. Suicide sprints up and down the tennis court. Three rounds, different lengths. Winners of each round: El Capitan, Juicy J, Wolfpack
Squat hand overhead press sandbags, five times, tennis court run, repeat process
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life. A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofit out there to find these opportunities.
ANNOUNCEMENTS: leanpax Channel for our July 5 launch date for Summer LeanPax, no processed food or sugars, alcohol optional, fun accountability with our friends right!? 1 month slow cheat days and prizes
COT: continued prayers for our brother Squatter and prayers for all of us Dads who need to be more patient with our Ms and 2.0s
PLAYLIST: forgot Bluetooth. Birds chirping
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[Pain Train] #PainTrain: Not Your Mom’s EMOM

Date: 2026-06-12 AO: Pain Train Q: El Capitan , PAX: Cheeks, Juicy J, Pebbles, FLO, Derby, Shakira, El Capitan FNGs: None COUNT: 7 CONDITIONS: THICK
WARMUP:
Climbing Stretch Routine Willie Mays Hays + Bacs / BacBacs 15x
THE THANG:
Mosey to 9-Square Court
EMOM (5 sets per round) // Indigenous Sandbag Run (1 lap around track after each round) 
~10 count rest after each lap
Round 1 – 6 Burpee + Pull-Ups
Round 2 – 7 Perfect Merkins
Round 3 – 8 Mtn. Merkins (4x Mtn. Climber + wide merkin)
Round 4 – 7 Vegas Weddings (4x J-Lo’s + Diamond Merkin)
MOLESKINE:
Seek to serve your family and neighbors “quietly” – not keeping score or seeking attention. All for the good of others and God’s glory.
ANNOUNCEMENTS:
Shakira really wants to hit up #the-brig. And SalPal is scheduling a convergence there for 06/27. Who’s in?!
COT:
Prayers for Squatter’s wife and family. Prayers for travel mercies this weekend.
Thank you FLO for the delicious FloJoe:tm:
PLAYLIST: ‘00s Alternative + Rap Bangers
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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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[Pain Train] Pain Train

Date: 2026-05-29 AO: Pain Train Q: Squatter , PAX: FLO, El Capitan, Pebbles, Juicy J, Derby, Lady Liberty, Siri, Pitmaster, Squatter, Floppy Fish FNGs: 1 Floppy Fish COUNT: 10 CONDITIONS: Clear, purdy nice
WARMUP: SSH IW BAC Stretching Mosey while explaining the thang
THE THANG: Run the loop. Along the way do these exercises; 25 Merkins 20 Lieutenant Dans 5 Burpees 5 Pull-ups End loop with sandbag murder bunnies up to 1st pavilion, leave sandbag and return with burpee broad jumps Rinse-Repeat
MARY: Flutter kicks American hammers Up and Outs
MOLESKINE: Gave update on cancer healing journey for my M
ANNOUNCEMENTS: None
COT: Ended with prayer and coffee
PLAYLIST: None
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[Pain Train] Pain Train

Date: 2026-05-22 AO: Pain Train Q: Chili Dip , PAX: Pitmaster, Siri, Sooie, El Capitan, Wolfpack, Derby, Chili Dip FNGs: None COUNT: 7 CONDITIONS: Wet
WARMUP: we picked some cherries and put them in a basket and squashed some bugs.
THE THANG: team workout around the park. Total per team Member listed below. Another team member can take on more reps for the team to cover. 10 seal burpees Carry the boat(sandbag) above your head 20 pull up Carry the boat 30 Iron mikes Carry the boat 40 Merks Carry the boat 50 squats Carry the boat 60 flutter kicks Carry the boat Repeat 2 more loops cutting reps in half on each lap.
MARY: roll yourself up into a grassy sugar cookie…..bear crawl back
MOLESKINE: Make your bed. Complete the first task of the day.
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Pavilion AMRAP

Date: 2026-05-06 AO: Insane Train Q: El Capitan , PAX: Choo Choo, El Capitan, @Splash FNGs: None COUNT: 3 CONDITIONS: Nice & dry!
WARMUP:
Climb Stretch Good mornings / Willie Mays Hays 7x Motivators
THE THANG:
5 Bag workouts (45 sec. Work / 20 sec. Rest)
1. Bag Bench press  2. Goblet Squat 3. Deadlift (80 lb. bag / two 40 lbs.) 4. Bag Spicollis 5. Bag WW2s
After 5 rounds have been completed, one “rest” exercise will be performed (in order):
1. Ceiling hold for 90 sec. 2. Elevated bag drags for 90 sec. 3. Mountain Climbers for 90 sec. 4. ‘Merican Hammers 90 sec. 5. plank (or length of time until 6:30)
Recover for 40 seconds, then repeat cycle.
MOLESKINE:
Even in adverse circumstances, learn the art of giving thanks and adjusting to your situation with joy. 
ANNOUNCEMENTS:
Check the slack!
COT:
Grateful for all of the moms out there. Remember to bless them this Sunday!
PLAYLIST: Led Zeppelin IV
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Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
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Wolfpack Back to Back

Date: 2026-04-15 AO: Insane Train Q: Wolfpack , PAX: El Capitan, FLO, Juicy J, Derby, Wolfpack, Siri FNGs: None COUNT: 6 CONDITIONS: Perfection
WARMUP: Mosey around park
THE THANG:
Perform 1 rep MOT, politician back to start, perform 1 rep exercise, run to sandbag, repeat adding a rep to MOT and exercise each time up to 10 reps.
Round 1 and 3: MOT – SB Lunges Exercise – Merkins
Round 2 and 4: MOT – SB Murder Bunnies Exercise – Burpees
50 flutter kicks and 50 crunches between each round
MOLESKINE: Not a ton of mumble chatter, PAX came to work!
ANNOUNCEMENTS: Natural Ice posted a super big and awesome update in -f3-nashville-general. Go check it out and watch his video!
COT: We don’t know what the day ahead holds for us, but no matter what keep moving forward.
PLAYLIST: Manly grunts.