Tag: Juicy J

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Not a Phase

AO: pain-train
Q: The Merchant
PAX: Derby, Juicy J, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Really cold

WARMUP:
SSHs, BACs, Imperial Walkers, Burpees, WMHs

THE THANG:

1 minute of exercise, followed by a lap around the loop, for a total of 10 exercises & laps set to a soundtrack of the mid-2000s’ finest emo music.

Exercises: (twice each)
Dips
WW1s
Merkins
LBCs
Low Plank

End with a ring of fire

ANNOUNCEMENTS:
Christmas party on Friday at Hair Band’s place

COT:
Prayers for Piglet’s family as they process the loss of his grandfather
Prayers for Juicy J as they prepare for a move

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Trail Runners 50K training =?utf-8?q??= 🤡

AO: nashville-running
Q: Chunks
PAX: Natural Ice, Right Said, Derby, Juicy J, Focker, Chunks
FNGs: None
COUNT: 6
CONDITIONS: 26 degrees NP

WARMUP: upper left groin stretch

THE THANG: 5.1 mile Mossy Ridge Trail run

MOLESKINE: good conversation trying to stay warm

ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:

COT:

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[nashville-running] 11 mile trail run in Siberia

AO: nashville-running
Q: Spinal Tap
PAX: Spinal Tap, Natural Ice, Juicy J, Ross. Need to get him to F3 again and name him.
FNGs: 1 Ross. Need to get him to F3 again and name him.
COUNT: 4
CONDITIONS: Siberia

WARMUP: runners stretch, downward dog, “best stretch”

THE THANG: 11 mile Loop on paved trail

MOLESKINE: Good conversations and catching up

ANNOUNCEMENTS: Sweater party

COT:

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Stonewall Frozen Tundra

AO: stonewall
Q: baggervance
PAX: Sugar mama, Juicy J, baggervance, Works for a Guy, Defrost. Wet Tap. , Karl Malone
FNGs: 1 Karl Malone
COUNT: 8
CONDITIONS: Ice Cold

WARMUP: light stretch

THE THANG: 5-6+ mi run to Negley

MOLESKINE:

ANNOUNCEMENTS: Dec 12th sweater party

COT: Prayer requests and prayer to close us out thanks to Bagger :pray: Meeting up w Grow School to discuss leadership and F3

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Link hates your legs

AO: the-knoll
Q: Wolfpack
PAX: Sparrow, Pebbles, Roadkill, Stubs, Juicy J, Piglet, Link (2.0), Churchill (2.0), Munchkin (2.0)
FNGs: 1 Munchkin (2.0)
COUNT: 10
CONDITIONS: Chilly for a little bit

WARMUP: WMH, BAC, BAC BACS, Mosey to river table

THE THANG:
DORA
300 WWII
200 Squats
100 Iron Mikes

In between each exercise we played 4 minutes of Link’s Hot Potato workout. PAX circles up and holds a low squat passing around a 3lb kettle bell. When the music stops, whoever it stops on does 2 burpees

Couple rounds of Toilet Tag to end the morning.

MOLESKINE: Roadkill took Hot Potato to the next level adding in Uno rules. So many reverses….

Gotta watch those roots when playing tag in the dark…

ANNOUNCEMENTS: F3 Holiday Party Dec 12. Grow school this Saturday! Roadkill holiday party this Saturday!

COT: Holiday season is crazy… so just a quick reminder to take moments to slow it down and take it all in. It’s all about family, friends, giving and receiving love. Appreciate you guys!

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Temperature Is Just a Number

AO: pain-train
Q: Sooie
PAX: Derby, Juicy J, Piglet, Shakira, Chili Dip, Sooie
FNGs: None
COUNT: 6
CONDITIONS: :cold_face::cold_face::cold_face::slightly_smiling_face::slightly_smiling_face:

WARMUP:
– motivators from 6
– SSH 20 (for Chili Dip)
– BAC
– BBAC
– Low slow squat + seal clap
– WMH OYO
– imperial walkers

THE THANG:
Grab the sandbags and mosey over to pickup coupons from behind the stage. Mosey to playground and assign stations.

Station 1 (timer)
With the sandbag, Deadlift → Clean → Press → Drop bag behind you → Explosive backward jump over the bag → repeat until you’ve gone ~10 yards → Bear crawl/drag it back to start → rotate.

Station 2
Overhead block hold while holding wide-stance squat

Station 3
Sandbag chest press (AMRAP)

Station 4
Block lunge row (AMRAP)

Station 5
Block lunges (AMRAP)

Station(ary) 6
Juicy J did his thing despite injury.

Repeated entire rotation 4x. Very fitting considering the soundtrack was Vivaldi’s Four Seasons.

MOLESKINE:
Start thinking about New Year’s resolutions/goals for 2026. Getting traction begins with an idea, then verbally articulating it, then writing it down with achievable steps.

ANNOUNCEMENTS:
– Christmas party 12/12 Hair Band!
– Grow school 12/6 SalPal

COT:
Prayers said and Derby draught ☕️ drank.

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5 mile Trail Run @ Percy @530A

AO: offthebooks
Q: Juicy J
PAX: Crawlspace, Right Said, Chunks, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Frosty cold & wet

WARMUP: right glute stretch

THE THANG: 5 mile trail run

MOLESKINE: good company and coffee to finish and epic laughs

ANNOUNCEMENTS: Sweater party

COT:

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WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

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Stonewall Frosty 6 miler

AO: stonewall
Q: Carebear
PAX: Carebear, Down Under, Juicy J
FNGs: None
COUNT: 7
CONDITIONS: quite chilly

WARMUP: light stretch of the glutes

THE THANG: 6+ miles to Fort Negley

MOLESKINE: Gratitude :pray:

ANNOUNCEMENTS: Sweater party

COT:

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Stonewall Runnaz to Fort Negley

AO: stonewall
Q: Cowboy
PAX: Black Lung, Juicy J, Cal Worthington, Cowboy, hambone, moneyshot, Michelin Man, Right Said
FNGs: None
COUNT: 8+
CONDITIONS: Cool

WARMUP: light upper groin stretch

THE THANG: 6+ miles to the Negley

MOLESKINE: prayer to finish

ANNOUNCEMENTS:

COT: