Tag: Half Lyfe

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Insane Train

Date: 2026-07-22 AO: Insane Train Q: Half Lyfe , Half Lyfe PAX: El Capitan, Roadkill, Juicy J, Half Lyfe, Shakira, Derby, Inch Worm, Dr Dump FNGs: None COUNT: 8 CONDITIONS: Great for an Insane Train Beatdown.
WARMUP: SSH, Mosey w/ high knees, karaoke, side shuffle L/R, Power Skip
THE THANG: Dora carried over from the knoll. See image.
PAX did a great job getting close to finishing.
MARY:
MOLESKINE: Sand Bags make everything harder. Playlist America inspired. Reflecting on the ending of World Cup and hearing about foreigners that were able to travel to the US and the expectations vs reality of their experience and the 250th celebration of the good ole’ USofA. Honor God Honor our country Honor those that have died for our freedom Spread love and be the light to shine out onto others. Thankful for this group and all of you coming out this morning.
ANNOUNCEMENTS: Check Slack
COT: Count off, name-o-rama, prayers for Rodney and Squatter and family, coffee
PLAYLIST: America!

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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.
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Insane Train: Good Old Fashioned Beatdown

Date: 2026-07-15 AO: Insane Train Q: Shakira , PAX: Half Lyfe, Shakira, Siri, Roadkill, El Capitan, Dr. Dump, Boulder FNGs: 2 Dr. Dump, Boulder COUNT: 7 CONDITIONS: Very Good
WARMUP: Salpal style warm up with 30 merkins, 20 Mike Tysons, 10 SB Burpees, 40 flutter kicks, and 1 minute overhead hold
THE THANG:
10-10-20-30
Partner up. 4 stations, increase reps each circuit. Random SB overhead holds inserted by Q at various points in workout.
1) SB burpees + Flutter Kicks 2) Bearhug bag squats 3) Rows 4) RDLs
MOLESKINE: Consistency is King! Thanks for showing up consistently for our community.
ANNOUNCEMENTS: Frisbee tomorrow at Atlantis! Nash West Wednesday night hang coming soon in August!
COT: Prayers for Siri as he ends Paternity leave and starts up work again.
PLAYLIST: NBA Halftime Jams
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[Pain Train] Pain Train

Date: 2026-07-10 AO: Pain Train Q: Bean Burger (Fairview, TN) , Ruby Red (Fairview) PAX: Half Lyfe, Siri, FLO, Shakira, Juicy J, Cheeks, Pebbles, Ruby Red (Fairview), Bean Burger (Fairview, TN), Roadkill, El Capitan FNGs: None COUNT: 11 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554
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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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Feeling hot hot hot

Date: 2026-06-30 AO: The Knoll Q: Pebbles , PAX: Chains (Ryan Johnson), AAA, Timber, Half Lyfe, Pebbles, Sooie, Étouffée, Morning Star, Bumbleber FNGs: COUNT: 9 CONDITIONS: Got and humid
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Merkins
THE THANG: 11s “surf style” We paddled (bear crawl) and stood up on our boards (burpees) 1/2 mile of bear crawl with 110 burpees
“Hit the beach” with sand bags AMRAP Pull ups x 5 Squats x 10 Overhead press x 15 Deadlift x 20 Run 200m
MARY: 5mjn
MOLESKINE: That was harder than I thought it would be. God created everything good. Trust that the hard, bad, ugly, is ultimately working towards that good.
ANNOUNCEMENTS: July 11th Convergence at Percy Warner stairs
COT:
PLAYLIST: Bob Marlet
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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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The Knoll

Date: 2026-06-16 AO: The Knoll Q: morning stār , PAX: morning stār, Sparrow, Juicy J, Sooie, Half Lyfe, Pebbles, Bumble Bee (2.0), Tiger Claw (2.0) FNGs: None COUNT: 8 CONDITIONS: pleasant
WARMUP: mosey to the tree line, rope flow edu
THE THANG: partner up … – one partner: 3 step ups, 3 dips, 3 erkins – other partner rope flow – swap – anyone that gets hit by the ball runs 75% to the backstop and back (later we sent partners) – share gratitude as you rope flow
MARY: baby cat crawl
MOLESKINE: great to be in a place where I don’t have to put a mask/persona on
ANNOUNCEMENTS: summer lean pax, check slack
COT: encouraged PAX to lean into spaces (even if it’s solitude) where they can show up and be themselves
PLAYLIST: the birds
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The Knoll

Date: 2026-06-02 AO: The Knoll Q: Juicy J , PAX: Pebbles, Half Lyfe, Shakira, Siri, Juicy J, morning stār, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: perfecto – little wet
WARMUP: Running around the hood, high knees, butt kicks, sidewinders
THE THANG: Jump Squat Ball Toss Competition- double jump squats, toss, step back, repeat. See who can go the farthest away. Half Lyfe and Pebbles won the most rounds. although morning stār had the best moment- literally a full extension dive and catch
WW2 Partner Toss Competition: See how many you could do with a 3 minute timer, then 2 minute timer. Pebbles and Half Lyfe win again!
Dora Dora
Merry of Abs
WINNERS got a fresh F3 Sticker and organic chocolate peanut butter balls.
MARY:
MOLESKINE: “Comparison is the thief of Joy” – so how about we just stop comparing (ie social media, etc)? Here’s why…
Generational Wealth: Baby Boomers and the Silent Generation will transfer $84.4 trillion in assets by 2045. The top 1.5% of households control 42% of that transfer. Friend of yours always driving the nicer car, bigger house, or better school? Generational wealth is everywhere. So don’t compare…
Nepotism: 9 in 10 people have personally witnessed nepotism influence a hiring decision. 40% of U.S. workers have been hired at a company where a relative already worked. Only 1 in 5 employees believes their workplace is completely free of nepotism. Feel like you’re always smarter than your boss or the execs are doing “better” than you? Well Nepotism is EVERYWHERE. Don’t compare…
ANNOUNCEMENTS: Spring Fling coming up. Date TBD.
COT: Prayers up for Squatter, Half Lyfe family situation, and all those unspoken :pray:
PLAYLIST: Yellowcard