Tag: Flo

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Feeling Smoked

AO: pain-train
Q: Stubs
PAX: Roadkill, FLO, Derby, Juicy J, Stubs, Shakira
FNGs: None
COUNT: 6
CONDITIONS: chilly with a a crisp breeze

WARMUP:
SSH x15
BACs x15
BACBACs x 15
Low slow squats x10
Slow mercs x 5
WMH oyo
Mosey to get coupons

THE THANG:
Part 1
4 stations
1. Bent over Rows with coupon
2. squats with coupons
3. Dips
4. Decline mercs

Timer ran around playground track with sandbag. Rotate upon return.
Did 3 rounds of this

Part 2
4 stations
1. Dead lift with sandbag
2. LBCs
3. Step ups
4. incline mercs

Timer farmer carry coupons on path inside playground

Only able to get 1 round in

Mosey to return coupons.

Ended with 90 seconds of plank

MOLESKINE:
A small act of kindness goes a long way. It can be infectious
ANNOUNCEMENTS:
Insane Train officially launches at red caboose on Wednesday Jan 7th and every Wednesday thereafter.

COT:
Prayers and Coffee…thx FLO for the floejoe

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Emo Nite Pt. 2

AO: pain-train
Q: The Merchant
PAX: FLO, Lunch Lady, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Still very cold

WARMUP: SSHs, BACs, WMHs

THE THANG: Perform different exercises during different parts of the song playing over speaker (ie verse, chorus, bridge).

After completing one round of 3 songs PAX will repeat the same exercises with new songs.

Exercise clusters:
Merkins / Low Plank / Burpees
Imperial Walkers / Squats / Lunges
WW1s / V Ups / Flutter kicks

ANNOUNCEMENTS:
New Year’s Day convergence
Night Moves on Thursday 12/18

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Shuffling into the week…

AO: the_eddy
Q: Choo Choo
PAX: Stubs, Motorola, Juicy J, Roadkill, FLO
FNGs: None
COUNT: 6
CONDITIONS: Cold… in the teens

WARMUP: na

THE THANG: 2.30 ruck : 30 shuffle, just enough to keep it warm

MOLESKINE: An ounce of prevention is worth a pound of cure – Benjamin Franklin

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Forging a new path

AO: the_eddy
Q: Stubs
PAX: FLO, Roadkill, Stubs
FNGs: None
COUNT: 3
CONDITIONS: chilly with a light mist

WARMUP: none

THE THANG: all paved, to the picnic shelters and down along ensworth.

MOLESKINE: “we don’t get to choose our stories, but we do get to choose how we feel about our stories”
Katherine Wolf

ANNOUNCEMENTS: Christmas Party. Check slack

COT: prayers lifted up. Coffereeria by Flo

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Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.

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Side trail

AO: the_eddy
Q: Wolfpack
PAX: Pitmaster, Choo Choo, Half Lyfe, Sooie, Stubs, FLO, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: Layers were worn.

WARMUP: nope

THE THANG:
Finally remembered where that side trail was I told Stubs about at launch, but then couldn’t remember where it was so took us on an extra 20 minute detour.

MOLESKINE:
Great numbers on such a cold morning. Lots of mumblechatter!

ANNOUNCEMENTS:
Holiday party Dec 12. Grow school this weekend!

COT:
“I’ve got somewhere to go,
But no where to be.
And all day to get there”

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Grateful

AO: the-knoll
Q: Wolfpack
PAX: Roadkill, morning stār, FLO, Bumblebee (2.0)
FNGs: None
COUNT: 5
CONDITIONS: Chilly-ish

WARMUP: Mosey to stop sign and back

THE THANG: kind of a Murphy

Tabata 40 seconds on/20 seconds rest
– SSH
– Pull-ups
– Merkins
– Air squats
– 2 sets of the above

Completed 4 rounds with a 1 minute rest in between.

5 minutes of Abs

MOLESKINE: Lots of gratitude shared between rounds.

ANNOUNCEMENTS: holiday part Dec 12. Grow school coming up.

COT: It’s easy to be grateful on holidays and special moments, it’s harder to live with gratitude for all the small things in life. Reminder to live with gratitude outside of the times it’s expected.

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Earning the Feast!

AO: pain-train
Q: Derby
PAX: Wolfpack, FLO
FNGs: None
COUNT: 3
CONDITIONS: Cool and Windy

WARMUP: BACs, BACBACs, SSH’s, PE Stretch, Runners Stretch, Merkins, Squats

THE THANG: Loaded up Sand Bags and Mosey to Playground for the following:

20 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Burpees
1 Mosey Around the big Loop

Dropped in 3-5 Pull-ups upon our return from Mosey

Goal was 6x, but PAX got after it completing the above 7 times.

MOLESKINE: Had an epiphany this weekend as Noah learned to swing by himself. Realized I had pushed him on a swing for the last time the week prior and now look at all I do for him through a different lens with a new level of gratitude.

ANNOUNCEMENTS: Check Slack for upcoming events! Don’t forget to add a Sand Bag to those Christmas Lists!

COT: Prayers for Safe Travels and Thanksgiving

Thank you gents for 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:

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Pirates at pain train

AO: pain-train
Q: G-string , Wolfpack
PAX: Pitmaster, Chili Dip, Half Lyfe, FLO, Cheeks, Derby
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

Warmup: “Waking the Crew”

• Windmills (loosening the rigging)
• WMH (old pirate joints creaking)
• High knees (the pirate jig)
• Plank shoulder taps (checking the deck for loose boards)
• 10 Burpees (Swab the deck)

ADVENTURE TIME!!

THE THANG:

Two crews: Black Pearl and Flying Dutchman
Their ship: a picnic table
Their mission: travel between islands, complete challenges, and secure treasure
Each island has two treasure chests: a light cinder and a heavy cinder
After completing the island challenge, the winning crew takes the light one and loads it onto their table
The losing crew takes the heavy one and loads it onto theirs

By the final island, each ship will have multiple treasures on it, making the carry harder or easier depending on performance. Perfect payoff.

⸻

The Thang: The Voyage

Seafaring rules:
• Crews must carry their table at all times between islands
• Crews must stay together
• No running with the tables
• Every man touches the table at least once per leg
• A crew may not leave an island until everyone finishes the challenge

⸻

Island 1: The Stage

“Hoist the Sails”

Workout
• Each PAX does two full sandbag pulls then runs the bag back to the start
• While one man pulls, rest of the crew does merkins
• When all men have hoisted, crews race to choose their treasure

Treasure: 1 heavy block, 1 light block
Winners load the light gem onto their table
Losers haul the cursed one

Carry to next island.

⸻

Island 2: The first Gazebo

“Walk the Plank”

Workout
• 25 pistol squats / leg (can use the bench)
– 15 reps on second round
• PAX hold a low plank

Winners grab the light treasure
Losers take the heavy one

Carry to next island.

⸻

Island 3: The Other Gazebo

“Jump Ship”

Workout
• 20 box jumps
• PAX squat hold until the last pirate completes his jumps
– two rounds per team

Winners take light
Losers take heavy

Carry toward final showdown.

⸻

Final Island: “Davy Jones Locker”

Unload all the blocks
Each team must do:
• 15 block thrusters per man
• 15 block rows per man
• 15 block curls per man

PAX does side straddle hops until all PAX are done

Then stack their treasure chests neatly as a “buried trove.”

First crew finished wins the day.

⸻

Cooldown: “Return to Port”

MOLESKINE:
Verso L’alto – to the heights!

We can’t rest when we’ve reached one set of goals. That is the time to set new goals and keep pushing. Our job is to lead, to protect, and to be an example.

ANNOUNCEMENTS:
Check the slack channels

COT: