Tag: Juicy J

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The Stubs Trail

Date: 2026-03-02 AO: the_eddy Q: Roadkill PAX: Juicy J, Stubs, FLO, Legos, Motorola FNGs: None COUNT: 6 CONDITIONS: drizzly
WARMUP: nah
THE THANG: Brisk walk up the Ukraine trail with a detour to the newly named Stubs trail. Q energy had me walking too fast…
MOLESKINE:“The difference between successful people and really successful people is that really successful people say no to almost everything.” — Warren Buffett
The big takeaway I’ve had from all the other moleskins lately is making sure we’re focusing our time on higher things, serving others and the right things. Sometimes saying no is the best way to make that happen.
ANNOUNCEMENTS: none
COT: Prayers for our nation, troops, and all those suffering and impacted.
PLAYLIST: Rain….
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Sunday 4 mile hiking Ruck

Date: 2026-03-01 AO: the_eddy Q: Stubs PAX: Juicy J, Stubs, Roadkill, Pitmaster FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: Edwin Warner rucking
MOLESKINE:
ANNOUNCEMENTS:
COT: Coffeeteria
PLAYLIST: chit chats
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Shakira’s Juicy Hips showdown

Date: 2026-02-19 AO: the-knoll Q: Juicy J , Shakira PAX: morning stār, Roadkill, Stubs, Shakira, Juicy J, Piglet, Pebbles, Hartford (canton GA) Bumblebee FNGs: None COUNT: 8 CONDITIONS: crispy
WARMUP: side straddle hops, baby arm circles, backpacks, willie may Hayes
THE THANG: f3nashville.slack.com/archives/D0A7CGJP3DM/p1771504353652699
MOLESKINE: Call yo Grandma: for me personally, I try and live life with no regrets, the past is the past, learn from it but don’t look back too much. I like to compare it to driving your car every day. Think about the rearview mirror compared to the windshield. It’s not even 10% the size. The windshield is bigger for a reason — focus on where you’re going. But every now and then, glance back and learn from where you’ve been. But anyways, one regret I do have is how often I would reach out to my grandparents. Now they’ve all passed away, but when I think back, man, one phone call to them literally meant the world to them. My grandmother would cry almost every time I talked to her. A simple phone call would literally make her day. Think about what would make your day and compare to that. Its crazy. A point here is younger people generally don’t care about phone calls anymore, its kind of dying- its all about texting and technology has ruined it. It won’t mean much to us when we get older either, not as much. It’s all old people used to have, it’s what they’re used to. That generation is dying off. So if you’re blessed enough to still have grandparents, call them, or write them letters, it’s an easy way to probably make someone’s day.
ANNOUNCEMENTS: March merkins
COT: lift up Pebbles friends
PLAYLIST: Nickelback (best band of all time right??) plus some Alien techno
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Dora Dora Iron Mike showdown

Date: 2026-02-17 AO: the-knoll Q: Juicy J PAX: Juicy J, Pebbles, Roadkill, Papa Bear, morning stār, Bumblebee 🐝 FNGs: None COUNT: 6 CONDITIONS:45 no wind
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, Willie May Hayes
THE THANG: Dora Dora style. 200 Air Squats 200 Merkins 200 Dips 200 WW11 50 Burpees Partner Runs around the backstop.
Running + Iron Mike incrementals
Finished with circle of abs showdown World War II‘s, flutter kicks, and lots more.
MOLESKINE: Perspective. As humans, we are wired to simplify the world. It helps us move fast. It helps us feel certain. But that same instinct also makes us dangerously quick to lump entire groups of people together based on minimal knowledge.
We say things like, “All homeless people are drug addicts or drunkards.” Is addiction present in that population? Yes. But is it the full story? Not even close. Some people are there because of untreated mental illness. A lot of them have just had some terrible life luck. A lot of them never had a security blanket like a lot of us do. After years of homeless ministry, I got to see this firsthand after having the priviledge of getting to know some of these people on a deep level. Over the years, I also watched a few of my friends turn homeless after bad luck. No drugs involved. They all have very unique stories. Stats prove it’s actually less than 50% drugs/alcohol and more so mental illness and bad life luck.
We do the same thing with religious groups, politics, and people from other parts of the world, or even our own country. If your bubble is only extreme conservatives or liberals, or people that look just like you, your views get skewed. You lose perspective quick. This is also how social media works- the algorithm feeds you want you want it to feed you- it keeps pushing the same narratives.
This doesn’t mean you need to lose any of your values, morals- you can stay strong there. but also keep an open mind and learn from other people’s perspectives. Ask yourself what you might not be seeing.
So the challenge this week is to seek a new perspective- could be a friend of a different religion, political party, or taking a homeless person out for lunch. Learn a different perspective. Doesn’t mean you have to believe in it.
ANNOUNCEMENTS: March Merkin Madness and Grow school coming up
COT: prayer to close us out. Comments were made about Juicy J’s coming out party on FB, per politics. Add me on FB for a good laugh or maybe a new perspective, see what I do there? :joy:
PLAYLIST: linkin park, breaking Benjamin, Creed, and Nickelback
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db.dropTables()

Date: 2026-02-13 AO: pain-train Q: Sooie PAX: Juicy J, FLO, Roadkill, Sooie FNGs: None COUNT: 4 CONDITIONS: Cold. Crisp. Waning crescent moon. Frost-bitten field. The kind of morning that makes poor decisions feel noble.
WARMUP: With only FLO and I present at 0530 we began with the F3 heresy of stretching. For a fleeting moment, I considered bypassing the labor entirely, fast-forwarding straight to coffeeteria, forging an epic backblast, and pretending the tables had been arduously carried. But before temptation could commit, Roadkill and Juicy J arrived in unison. And just like that, the motion I once considered… was tabled. We then as a group performed: – Motivators – Walkout merkins – Low slow squats
THE THANG: THE BEAST Six cones. Straight line. Ten yards apart. At each cone: 6 reps. Carry the tables the entire distance. Complete the circuit 6 times. Partner up. Acquire lumber. Cone 1: Merkins Cone 2: Table Squats (one PAX per side) Cone 3: Skull Crushers (incline Carolina Dry Dock style, hands on table) Cone 4: Step-Ups — 2 is 1 (Originally table walk-overs… but frost + slick lumber suggested we adjourn before litigation was introduced.) Cone 5: Dips Cone 6: Decline or Incline Merkins (dealer’s choice)
Lumber migrated. Shoulders fatigued. Grip integrity declined. Rounds accumulated.
Inspired by doubles luge, we proceeded to perform doubles WWII’s upon the table tops, undulating our torsos in unison! jk/lol we did not.
Instead, we shifted to ISO holds: – Reverse plank – Low plank Followed by suicide sprints to retrieve cones. 10 yards out and back. 20 yards. 30 yards. …and so on. Each cone claimed = points earned. Speed gradually decreased. Breathing escalated. Dignity fluctuated.
The remaining minutes were surrendered to abdominal exercises, as mandated by F3 law and upheld by unanimous consent.
MOLESKINE: Reflected on the faithfulness of God in the midst of uncertain circumstances.
ANNOUNCEMENTS: holy smokers Leanpax at an end. T-claps to those who made it through!
COT: Prayers lifted. Coffee enjoyed.
PLAYLIST: Gasps and Groans by the 440+
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The Warm Up

Date: 2026-02-11 AO: insane_train Q: Hair Band PAX: Derby, El Capitan, Shakira, Siri, Juicy J FNGs: None COUNT: 6 CONDITIONS: damp & chilly
WARMUP: 50 SSHs 10 burpees on the min every min
THE THANG: Start w Mary
Team up groups of 3 1 person sandbag burpees 1 person SSHs 1 person bear crawls down and crawl bears back Switch and repeat until time
MOLESKINE: YHC reflected on my last day as a 26 year old, my time in Nashville F3, and my time in F3 since the beginning
ANNOUNCEMENTS: – ShieldMock this Saturday 02/14 at 0600 – HolySmokers @ Hipster’s home Feb 19th 7pm – AOQ GrowSchool @ bellevue Pain Train March 14th
COT: Prayers for health, work, and close friends
PLAYLIST: heavy breathing from the victims of the beatdown
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Shakira’s Racewalk School (Pt. 1)

Date: 2026-02-10 AO: the-knoll Q: Shakira PAX: Stubs, Roadkill, Juicy J, FLO, AAA, morning stār, Shakira, Étouffée, Wolfpack, Sparrow, Derby, Pebbles, Sooie, Bumblebee (2.0), Link (2.0) FNGs: None COUNT: 15 CONDITIONS: Upon rising from bed, the PAX were greeted by Piglet’s Favorite Kind of Weather (Shorts Weather) and a balmy temperature of 47 degrees. Our resident meteorologist, Juicy J, informed us that the feel-like temp was 42 so the PAX would have to keep moving if they were going to stay warm in the Gloom. Fortunately, by the end of the workout several PAX reported that they were sweating buckets and the feel-like had mysteriously risen to 70.
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 15 Press ups, 15 Twinkle Toes, 10 low slow merkins, Mosey.
Pebbles, Derby, and Étouffée wanted to make sure they weren’t late for Shakira’s school so they showed up early for an extra 10 minutes of sand bag burpees.
THE THANG: The PAX began their initiation into Shakira’s Racewalk School with a brief explanation of the rules of Racewalk and a group mosey. Bumblebee and Link appeared to be future racewalk olympians and are on the Shakira shortlist for full scholarships.
Next, the PAX’s completed an endurance test called the 7 of Diamonds workout: 4 sets of Burpees, Iron Mikes, WW2s, and Twinkle Toes in increasing count (7, 14, 21, 28). MOT was a choice between bear crawl and imperial walkers.
Finally, the PAX completed a 10 minute “Move & Hold” Lie Detector test to discover if their “Hips Don’t Lie.” Results were mixed, so we will have to repeat this experiment again soon.
60 second plank 3 x 30s glute bridge, 30s hold (Rleg, Lleg, both) 3 x 30s core exercise, 30s hollow hold or plank (scissors, dying cockroach, Shakiras (Jlos)
MOLESKINE: “When you fall get up, oh, oh…And if you fall get up, eh, eh”
ANNOUNCEMENTS: Holy smokers coming up soon in East Nashville!
COT: A moment of silence to reflect in gratitude for what we have and pray for all in need.
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The Eddy???

Date: 2026-02-09 AO: the_eddy Q: Choo Choo PAX: Siri, Roadkill, Juicy J, Stubs, Motorola, FLO, Wolfpack, Choo Choo FNGs: None COUNT: 8 CONDITIONS: We had to move this week from the usual spot due to park closure
THE THANG: Ruck
MOLESKINE: It’s better to be a hole than a sink hole
ANNOUNCEMENTS: Holy Smokes check -f3-nashville-general
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(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!
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Go for the Gold digger (virgin Q)

Date: 2026-02-03 AO: the-knoll Q: Gold Digger PAX: Derby, Shakira, Juicy J, AAA, Étouffée, morning stār, Roadkill, Pebbles, 2.0 Bumble bee, Asa (forgot last name) “dirty bird” FNGs: 1 Asa (forgot last name) “dirty bird” COUNT: 11 CONDITIONS: cold cloudy
WARMUP: SSH, back backs, baby arm circles, shoulder press, stretch on your own
THE THANG: Dora
Run to tree and back while partner does exercise. Each round those done first cover the difference Round 1: 200- squats, merkins, dips, crunches
Round 2: 100- squats, merkins, dips, crunches
Round 3:
50- squats, merkins, dips, crunches fast as you can
Circle up Name an exercise (derby:plank with leg lift)
Ring of fire: 4 times

MOLESKINE: stay focused don’t let distractions and dangly things get in the way of what you are going after
ANNOUNCEMENTS:
COT: pray for those still without power, our line men, tree guys(@piglet) and those stressed by the storms