Tag: Insane Train

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Insane Train

Date: 2026-10-21 AO: Insane Train Q: Bulldog , PAX: Derby, Half Lyfe, Argggg, Juicy J, Roadkill, INCHWORM, Siri, Bulldog, Booch, BamBam, None FNGs: 1 None COUNT: 10 CONDITIONS: cool but perfect
WARMUP: lap around track Neck rolls Arm circles Back backs Rocky Top Merkins
THE THANG: sandbag burpees (50) Curls (100) Merkins (100) Overhead press (100) Jump squats (100) Partner runs to the stage and back Plus size prom dates
MARY:
MOLESKINE: Gratitude
ANNOUNCEMENTS: slack
COT:
PLAYLIST: Rocky Top and little country music
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Insane Train

Date: 2026-10-14 AO: Insane Train Q: Argggg , PAX: El Capitan, Bulldog, Juicy J, Siri, Chili Dip, Argggg, Roadkill, Wolfpack, Derby, N/A FNGs: None COUNT: 10 CONDITIONS: perfect
WARMUP: SSH 30, Willy Mays Hayes, Everytime Rocky Top is sang = 1 Merkin and plank after that.
THE THANG: Team up while other partner takes a lap. 75 Burpees, 200 Bent Over Rows, 200 Bench Press, 200 squats, 100 curls, 75 merkins, 100 WW3
MARY: N/A MOLESKINE: Don’t battle your problems alone. The power of F3 is more than a workout. ANNOUNCEMENTS: West side Wednesday tonight @ tailgate brewery tonight 5. Gruesome Newsom Saturdays @ 0600
COT:
PLAYLIST: Rocky top, Flogging Molly, and some other random songs.
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🏋️ Sandbag Shenanigans

Date: 2026-10-07 AO: Insane Train Q: Choo Choo , PAX: Booch, Half Lyfe, Derby, Chili Dip, Bulldog, Choo Choo, Argggg, INCHWORM, El Capitan, Sooie, Bang Bang, Wanderer FNGs: 1 Wanderer COUNT: 12 CONDITIONS: Perfect
WARMUP: Stretches and Rocky Burposa
THE THANG: – 5 cones: rep count: 1 at first cone, 2 at second cone, 3 at thrid cone, 4 at fourth cone, 5 at fifth cone. Start with 1 workout go through all cones. Now add another workout to list, go through cones Curls, Bear complex, OH Press, BBS, Endorphins, Rows – Suicide burpees once you reach 5th cone
Total Rep count: 75 SB reps + 50 Burpees ~
MOLESKINE: Yesterday’s faith cannot fight tomorrow’s fire
ANNOUNCEMENTS: check out -f3-nashville-general
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Climbing Everest

Date: 2026-09-23 AO: Insane Train Q: Wolfpack , PAX: 2 a dayz, Choo Choo, Chili Dip, Sooie, INCHWORM, Bulldog, Roadkill, Wolfpack, Derby, Juicy J, Argggg, El Capitan, Half Lyfe, Sharpshooter FNGs: 1 Sharpshooter COUNT: 14 CONDITIONS: little mist. Perfect temp.
WARMUP: ssh and stretches while we wait for Sharpshooter to roll in from his armadillo fight
THE THANG: sandbag carry to bottom of Mt. Everest.
10 SB Rows 10-20yard SB lunges 10 SB Presses
Repeat to top of hill
SB carry back to startex
MARY: Nah
MOLESKINE: tried to keep it quiet through the neighborhood. May have spooked an old lady or two.
ANNOUNCEMENTS: 9Square tourney Friday at pain-train Juicy J has a Titans 5k on Saturday so message him if ya want to join (and birthday brunch) New AO naming workout Saturday morning – message Half Lyfe for deets
COT: big mountains are hard to climb, but it’s worth it for the view. Go climb something big today.
PLAYLIST: grunting
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Wise man told me don’t argue with fools

Date: 2026-09-16 AO: Insane Train Q: Puzzlah , PAX: Hooters, Puzzlah, Bulldog, Juicy J, El Capitan, Derby, Roadkill, Sooie, Argggg FNGs: None COUNT: 9 CONDITIONS: moist
WARMUP: 1) Mosey lap 2) Good Mornings 3) last man up one lap 4) Squats IC 5) last man up with sandbag one lap 6) up downs, push ups
THE THANG:
5 min burpee test 45 on, 15 off Try to hold that first number all 5 rounds
Sandbag complex: 10 DLs 10 hang cleans 10 push press 10 alternating V-ups Run length of parking lot X3
Sandbag Beep test Standard beep tests are 20 meters Start at 10 m to get warmed up, after 3 rounds, 12.5 m, next round, 15, then did full 20. Once beep was missed, pax was instructed to drop sandbags and keep running to failure
MARY: Stretch
MOLESKINE: Listened to Jay-Z’s The Blueprint, which was released on 9/11/2001, just over 25 years ago. Celebrated YHC’s 17th anniversary of moving to Nashville Closed out with Wilco’s Jesus, etc. from Yankee Hotel Foxtrot, which was scheduled to be released also on 9/11 but was pushed back last second, but people complained that it foretold the events of 9/11 and/or mocked it, when in reality just an odd set of eerie connections.
Asked Pax to reflect on their paths.
ANNOUNCEMENTS:
COT:
PLAYLIST: %5B**https%3A//open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link**%5D(https://open.spotify.com/album/54I5tDCMjnNVWSENHg8EDH?si=q2JPIFimQCac8qoVLki1Zw&utm_source=copy-link)
%5Bhttps%3A//open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link%5D(https://open.spotify.com/track/4wd09wCccmxUB7XVJp0RNn?si=OoQlHWqmSjiCT9LcgArrwQ&utm_source=copy-link)%20
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Insane Train

Date: 2026-08-26 AO: Insane Train Q: Juicy J , PAX: Half Lyfe, Juicy J, Argggg, Roadkill, Bulldog, El Capitan FNGs: None COUNT: 6 CONDITIONS: amazing
WARMUP: side straddle hops, baby arm circles, low slow squats
THE THANG: Dora Dora and an epic sandbag workout!
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: EDM baby!
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Nein! NEIN!!!

Date: 2026-09-09 AO: Insane Train Q: Sooie , PAX: Half Lyfe, Juicy J, Roadkill, Bulldog, El Capitan, 2 a dayz, Sooie FNGs: None COUNT: 7 CONDITIONS: Pleasant, just shy of wunderbar.
WARMUP: SSH: 27 BAC: 18 BBAC: 18 Squats IC: 9 Merkins IC: 9 Stretch OYO
THE THANG: Moseyed up to the playground only to discover someone had surreptitiously left a sheet of paper with the mnemonic “SCHNITZEL” scrawled on it, so we proceeded to make a workout from it! 9 exercises. 9 reps. 9 rounds. 1 champion. S – shoulder press C – curl H – halo N – Nantucket squeeze I – imperial crawler T – twist Z – zercher squat E – elevated splunge L – lunge
MARY: 1 minute plank buyout
MOLESKINE: Reading Wendell Berry for the first time. Reflecting on taking time to pay closer attention to the people and processes taking place around me and not just rush from point A to point B. Thinking more in terms of generations rather than seasons.
ANNOUNCEMENTS: WESTSIDE WEDNESDAY tonight! Juicy J and Roadkill are both :hardcommit:’s for it! 5:30-7:30. Tailgate Brewery. BYOF
COT: El Capitan completed all 9 rounds. I awarded him FREE F3 workouts for the rest of the month. SalPal can redeem that voucher. Awarded all PAX present with a commemorative coloring sheet in honor of our Nein! NEIN!!! workout. Though it was Bulldog who got the official workout sheet.
Color your sheet. Post it as a reply to this backblast. The PAX that receives the most emojis will get free F3 workouts for the rest of the year! If you weren’t present, feel free to print and color your own sheet attached to this backblast.
Prayers lifted. Mountain Mojo enjoyed!

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Nothing Guaranteed but Death, Taxes, & Sandbags

Date: 2026-09-02 AO: Insane Train Q: El Capitan , PAX: Siri, Roadkill, Choo Choo, Argggg, Bulldog, El Capitan, Juicy J, 2 a dayz, @OfficerDangle FNGs: None COUNT: 9 CONDITIONS: clear, mid-70s
WARMUP:
Stretch Sesh Motivators 5x
THE THANG:
Mosey sand bags to middle school front benches.
At benches, 30x dips, 30x decline merkins, 30x elevated crunches.
Then mosey to tennis courts.
Pax line up along fence with bags.
Sandbag MOT Suicides
Round 1 – First court & back: bag toss – Second court & back: murder bunnies – Third court & back: overhead carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Round 2 – First court & back: Lunges – Second court & back: Goblet Toss – Third court & back: front load carry
Interlude along fence: 7x Slow Squats, 6x Inch Worms, 5x Good Mornings
Interlude #2: 30x Bench Press, 30x Bagged WW2s, 30x Plus-size prom Dates (a Roadkill special request :joy:)
Round 3 Unbagged suicides, all three courts.
Return to playground parking lot.
MOLESKINE:
Find something you enjoy / want to do that also requires patience and endurance (a hobby, a home project, a health commitment). We’re so prone to seek the easy way out or the path of least resistance – that’s human. But practicing stick-to-it-ness does something to our souls that makes us better men. 
Start with something you really want to do but may be hesitant to commit to. For me, it’s reading a really long classic novel or climbing a difficult route at the gym. It’s gonna suck sometimes but there’s a joy in pushing through the struggle to the end. Take the lessons learned from this experience and apply it to other areas of your life where giving up is easy.
ANNOUNCEMENTS:
westside-wednesday returns 09/09 at Tailgate Brewery! I will try to be there with the fam. Come on out!
Free entry for Titans 5k in Brentwood (thank you Juicy J !) at the end of the month – see post on slack for details.
Go Ruck is putting on several rucking events in the next few weeks across the country. Choo Choo is headed down to ATL for one in the next few weeks. “It’s gonna suck!”
COT:
Closed out with prayers for the people of Nepal, then enjoyed some fellowship + Mtn. Mojo :coffee:
Grateful for the opportunity to lead y’all this morning!
:el-capitan:
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Leg Day at the InPain Train!

Date: 2026-08-19 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Bulldog, Derby, Wolfpack, El Capitan, Siri, Chili Dip, Sooie, Argggg, Two A Days FNGs: 1 Two A Days COUNT: 10 CONDITIONS: faaaaaantastic
WARMUP: movement
THE THANG: Sandbag mosey to the end of the road
100 reps each hero style, hill sprint every 25 – Squats – Spiccolis – Reverse Lunges – Iron Dans (capped at 50)
Final sprint up Chili Dip Hill
MARY: Planks
MOLESKINE: mumble chatter slowly dwindled as the workout continued
ANNOUNCEMENTS: Join Derby tomorrow at the Bellevue Farmers Market to do some serious EHing
westside-wednesday check it!
COT: Keep moving forward.
PLAYLIST: manly grunts
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Insane Train – 🚨 TEAM SHOW DOWN 🚨

Date: 2026-08-12 AO: Insane Train Q: Choo Choo , PAX: Derby, Half Lyfe, Roadkill, Choo Choo, Bulldog, El Capitan, Argggg FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Some stretches, SSH
THE THANG: Buy in: EMOM 8 Endorphins, 8 Minutes
Game of cones: 2 teams; 50 seconds 10 sec break; Every time you complete 25 rep you can move your cone ahead or move other teams back.
Pullthrough, SB Bear complex, Jump Squats, SB Curls, Burpees, SB Clean BBS, SB OH Press LT Dans, SB Throws
Its not important which team won, what’s important is there was a clear winner :grimacing:
MOLESKINE: Dont hold back your sorry’s at your M even if you are right.
ANNOUNCEMENTS: check -f3-nashville-general
PLAYLIST: Na didnt need one