Tag: Juicy J

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2 Year Anniversary!

AO: the-castle
Q: Chunks
PAX: Horizon, The Merchant, Mr. Pancake, hambone, Pep, Strutter, Cross-stitch, Fabuloso, Squatter, Space Baby, Juicy J, Brown Slip, Butterfingers, Victoria, Fanny Pack, Flipper, Abacus, Diddy Kong
FNGs: 2 Abacus, Diddy Kong
COUNT: 19
Celebrated the 2 Year Anniversary of The Castle’s start as an OTB workout.

Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.

Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.

Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.

Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.

Finally, 5 mins of MARY and 5 Burpee buy out.

Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.

BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.

Prayer requests: Travel, Strutter’s family

COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.

There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.

SYITG,
Chunks

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4 mile run to Love Circle

AO: nashville-running
Q: Chunks
PAX: Chunks, DintyMoore, Crawlspace, Right Said, SalPal, Juicy J, hambone, Strutter
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: upper left groin stretches

THE THANG: 4 mile run for Love

MOLESKINE: meetup at Star Bagle w Bomber

ANNOUNCEMENTS:

COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria

Juicy J finally meets the legendary hambone all expectations surpassed and then some.

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NYE Countdown

AO: titan
Q: Spinal Tap
PAX: Natural Ice, Good Morning America, SalPal, Pep, Tim the Toolman, Choo Choo, Juicy J, Right Said, bluemule, Hipster, Papa Bear, Young and Restless, Stumbles
FNGs: None
COUNT: 14
CONDITIONS: :cold_face:

WARMUP: The usual

THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary

ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!

COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.

Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.

Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!

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Impromtu Dice Game

AO: the-knoll
Q: Half Lyfe
PAX: Juicy J, AAA, Pebbles, Shakira, Timber
FNGs: None
COUNT: 6
CONDITIONS: Feels like 14 degrees.

WARMUP: SSH, LSS, OHP, WMH, Good Mornings, Mosey

THE THANG: 2 Rounds of Dice
Rd 1
1-WWII’s
2-Heal Taps
3-Mountsin Climbers
4-Lt Dans
5-Dips
6-Run to backstop

Rd 2
1-Iron Miles
2-Box Cutters
3-Flutter Kicks
4-Swing Rows/Pull Ups
5-Absolutions
6-Sprint to Stop Sign, mosey back.

SSH between rounds.

MOLESKINE: Absolutions warm you up!

Took kids ice skating, big part of me is coaching trying to help them learn. Maybe a little to much. Ended up getting distracted and talking with some family. Next thing I know they are both skating around without the plastic ice skating walker and playing broom ball. It was great to see them get to that by themselves.

ANNOUNCEMENTS: Lean PAX coming up. NYD Convergence. Check Slack for details.

COT: Count Off, Name-o-Rama, prayers offered up, coffee and some Christmas Cookies.

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[insane_train] Dora Dora Insanity

AO: insane_train
Q: Juicy J
PAX: Shakira, Piglet, Derby, Stubs, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Perfecto

WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own

THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete

The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together

MOLESKINE: Family traditions and reaching out to old friends

ANNOUNCEMENTS: leanpax

COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.

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Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

WARMUP: PAX led

THE THANG:
Partner/2.0 travels while the other does Reps of each station

🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)

FORMAT

5 Stations

4-5 minutes per station

AMRAP / Laps

Kids’ reps count DOUBLE

🔴 STATION 1 – Build the Sleigh

PAX: Cinderblock Goblet Squats

Kids: Brick Squats

Score: Total team reps

🔴 STATION 2 – Deliver the Presents

Partner Run Relay

PAX carries block

Kid runs unweighted

Switch each lap

Score: Total laps

🔴 STATION 3 – Stock the Shelves

PAX: Cinderblock Overhead Press

Kids: Brick Press

Score: Total team reps

🔴 STATION 4 – Santa Sack Carry

Bear Hug Carry to pole & back

Relay style

Kids = shorter distance

Score: Completed carries

🔴 STATION 5 – Chimney Climb

PAX: Block Rows or Deadlifts

Kids: Brick Deadlifts

Score: Every 10 reps = 1 chimney

MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night

ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.

COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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Stonewall Run to Negley

AO: stonewall
Q: Jason Callen (Deep Dish)
PAX: Right Said, floppydisk, Juicy J, Jason Callen (Deep Dish)
FNGs: None
COUNT: 4
CONDITIONS: 34 light breeze

WARMUP: none

THE THANG: approx 6 miler

MOLESKINE: Holiday gratitude

ANNOUNCEMENTS: LeanPax

COT: prayer to close us out

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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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Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

WARMUP: SSH, BACs, BAC BACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

Motto and Core Principles

THE THANG: Load up Sand Bags/Coupons

Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.

Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.

MOLESKINE: Grateful to see FNG’s today!

ANNOUNCEMENTS: Check Slack

COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.

Thank you for the opportunity to lead this morning!

:horse_racing: