Tag: Flo

Posted on

The Eddy – RoadKill version

Date: 2026-04-27 AO: The Eddy Q: Choo Choo , PAX: Roadkill, Stubs, FLO, Choo Choo, Splash FNGs: 1 Splash COUNT: 5 CONDITIONS: Perfect Thang: Ruck MOLESKINE: Leadership is not about just showing up, its about the impact you make.
ANNOUNCEMENTS: Check -f3-nashville-general
Posted on

[Pain Train] Juiced Juice Man Juicy J Q

Date: 2026-04-24 AO: Pain Train Q: Juicy J , PAX: FLO, G-string, Half Lyfe, Lady Liberty, Stubs, Juicy J, Derby FNGs: None COUNT: 7 CONDITIONS: perfecto
WARMUP: side straddle hops. Backpacks. Arm circles. Low slow squats, Merks. Willie May Hayes
THE THANG: the JUICY BURNOUT Merkins til burnout. V Ups til burnout. Lap Pull-ups til burnout. V Ups til burnout. Lap Dips til burnout. V Ups til burnout. Lap Jump Squats til burnout. V Ups til burnout. Lap
Merry. Abs and Dips
MOLESKINE: Totally forgot so I reshared the great weekly Moleskins from our fearless leader Pebbles
It may sound selfish but you need to take care of yourself before you can fully take care of others. It allows you to be more fully present and you will then give more to your friends and family when you’re in a good headspace physically and spiritually.
ANNOUNCEMENTS: check slack
COT: prayers for our brother Squatter as he found out his wife has colon cancer. Prayers for a miraculous healing and peace for family.
Prayers for mental health, FLO s buddy who needs a job, and The Banker family involved in crash (everyone is fine).
PLAYLIST: 2000’s alternative rock. Sadie Hawkins dance, in my Khaki pants. G-string knew all the words in his short shorts!
Posted on

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:
Posted on

The High Road

Date: 2026-04-20 AO: The Eddy Q: Sooie , PAX: FLO, Sooie, Wolfpack, Stubs, Roadkill, Motorola FNGs: None COUNT: 6 CONDITIONS: brisk, baby!
WARMUP: suggested burpee apocalypse but had no takers
THE THANG: “An inconvenience is only an adventure wrongly considered; an adventure is an inconvenience rightly considered.” – G.K. Chesterton
6 brave PAX ascended the steep summit of Mt. Eddy with no guarantee of safe return. Mumblechatter was in abundance. We (I) contemplated the meaning of “no” in the F3 credo, considering the legal implications of adhering to an unqualified “no”.
Paused for some breathwork at the Pavilion atop Mt. Eddy. Wolfpack tempted me to lead the PAX in impromptu table lifting and carrying…but I resisted.
We descended returning to the parking lot 3 minutes behind schedule.
MOLESKINE: Learn to reframe life’s inconveniences as adventures.
ANNOUNCEMENTS: Holy Smokers at Squatter’s (Strutter? Splitter?) Bi-annual 9 square tourney at pain-train May 1.
COT: Prayers lifted in silence. Coffee enjoyed.
PLAYLIST: 90 bpm metronome
Posted on

[Pain Train] Pain Train

Date: 2026-04-17 AO: Pain Train Q: SalPal , PAX: SalPal, Half Lyfe, Siri, FLO, The Merchant, Juicy J FNGs: None COUNT: 6 CONDITIONS: MOIST
WARMUP: MURPH
THE THANG: Murder Mile (modified for time)
MOLESKINE: Siri is a liar and can’t be trusted.
ANNOUNCEMENTS: Murder Mile, Holy Smokers, Juicy J Invitational, Muprh
COT: Private intentions
PLAYLIST:
Posted on

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.
Posted on

The Eddy

Date: 2026-04-13 AO: The Eddy Q: Stubs , PAX: Roadkill, Stubs, Motorola, FLO, Juicy J, Legos FNGs: None COUNT: 6 CONDITIONS: slightly damp but perfect temps
WARMUP: N/A
THE THANG: Steady Eddy at a faster than normal pace
MOLESKINE: “Anxiety is an overestimation of the problem and an underestimation of ourselves “ Sissy Goff
ANNOUNCEMENTS: F3 Dads, Juicy Half Marathon , spring fling…check slack COT: prayers and Coffee
PLAYLIST: lots of mumble chatter
Posted on

[Pain Train] Ghost Malone

Date: 2026-04-10 AO: Pain Train Q: Chunks , PAX: Shakira, Chunks, FLO, Roadkill, Juicy J FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

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.
Posted on

Behold the turtle!

Date: 2026-04-06 AO: The Eddy Q: Wolfpack , PAX: Choo Choo, Stubs, FLO, Juicy J, Wolfpack, Roadkill FNGs: None COUNT: 6 CONDITIONS: Chilly to start
WARMUP: Huh?
THE THANG: Meadow loop
MOLESKINE: Lots of great mumblechatter as a group then separated into pairs for a bit. Classic Eddy cadence.
ANNOUNCEMENTS: CSAUP, F3Dads workout, check the slacks!
COT: “Behold the Turtle! Who only progresses when he sticks his neck out.” Encouragement to PAX to take a leap on actions you are holding back on or to push through environments that are holding you back. Put your neck out and progress!
PLAYLIST: Birds