Tag: pain-train

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Iron & Fire

AO: pain-train
Q: Sooie
PAX: Wolfpack, Half Lyfe, Siri, G-string, Cheeks, Sooie, Stubs, Pitmaster
FNGs: None
COUNT: 8
CONDITIONS:
Balmy 33 degrees.
Fire playlist courtesy of Wolfpack
https://open.spotify.com/playlist/51444TzeSN59drKik8lhkx?si=N_-BxdfGSyS3YU8lFSrdrA&pi=u-tGeq90oXQ7mj

WARMUP:
Loosen up OYO.
Circle up on our six and fire up the bellows: 30 breaths Wim Hoff style to the rhythm of “We Will Rock You”.
Hammer the Anvil: on the last breath transition to high plank. Exhale. AMRAP merkins on a single breath. TClaps to G-string for getting the most reps…probably like 100 or something.
Plank head, shoulders, knees, and toes 5x OYO
Plank jacks 5x in cadence

Mosey to get cinder blocks.

THE THANG:
BATTLE STATIONS!
– 15lb dumbbell farmer carry around the perimeter of the playground holding the dumbbell by the weight rather than the handle. After 1 lap, PAX rotate to next station.
– IYT MERKIN: plyo merkin with hands and feet leave my the ground. Arms make an “I”, then arms make a “Y”, then arms make a “T”
– SUPER IYT: superman position arms in “I” position gripping 5lb dumbbells. Move arms to “Y”, move arms to “T”, back to “Y”, back to “I”
– BLOCK THRUSTERS
– BLOCK TWISTS/HAMMERS
– BLOCK SWINGS
– BLOCK CURLS
– BLOCK CURL TO SHOULDER PRESS TO EXTENSION

All PAX completed each station. Mosey around the perimeter then repeat. Timer exercise for second round was 12lb dumbbell punches 20x.

MOLESKINE:
New years intentions have a better chance of success in the presence of community.

ANNOUNCEMENTS:
Leanpax
Hearing regarding ADA compliant equipment to Harpeth Knoll parks Thursday, January 9th. Thanks Stubs for putting this on our radar!

COT:
Prayers and requests lifted. Enjoyed the delicious :wolf: :coffee: for coffeeteria

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…Held [indoors], rain or shine

AO: pain-train
Q: Siri
PAX: Pebbles, Stubs, Pitmaster, Cheeks, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:

Dark and damp. Perfect for coffeeteria.

WARMUP:

Side straddle hops, shoulders, mosey to grab a couple coupons and then rendezvous at a pavilion.

THE THANG:

Grab the extra large cinder block and two regular cinder blocks.
One person do short bursts with the 54# cinder block while everyone else does various maintenance exercises.

Short bursts:
5 floor-to-ceiling raises
5 bent over rows (increased to 15 halfway through)
10 goblet squats
Farmers carry two smaller cinder blocks, about 10-15 yards

Maintenance exercises:
Merkins
Monkey humpers
J-los
Burpees
Big boy sit-ups
And whatever else I felt like

Go until everyone has completed 3 rounds with the big coupon.

MOLESKINE:

Rain is not an excuse to miss the pain train.

ANNOUNCEMENTS:

– LeanPax starting January 1. Head to the LeanPax channel to refresh on the rules, grab an accountability buddy, and sign up on the spreadsheet.
– NYE Convergence at Titan led by Grape.
– F3 Franklin 10-year anniversary coming in hot. I don’t remember the details…

COT:

Personal details shared, prayer lifted up, Go Team.

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Friday the 13th

AO: pain-train
Q: G-string
PAX: Timber, Wolfpack, FLO, Half Lyfe, Cheeks, Pebbles
FNGs: None
COUNT: 7
CONDITIONS:
Crisp and still

WARMUP:
– SSH
– BACs
– Back-BACs
– Slow squats
– Slow merkins
– Willie-Mays-Hayes

THE THANG:
Mosey to grab some coupons
Partner up for a little Dora
THANG 1:
– 150 Floor to ceilings
– 200 One-Arm coupon merkins
– 250 Coupon goblet squats
other partner is running a lap around the playground
THANG 2:
– 50 Pull-ups
– 100 Lunges
other partner is doing bear crawls around the small jungle gym

King and Country Drummer Boy challenge

MOLESKINE:
Happy Friday the 13th! In my family, Friday the 13th is a holiday. My Great-great-grandfather Wynn (who my son is named after) instituted this holiday in the 1930s, and the tradition is that every Friday the 13th he would take off work and pull his daughter, my Grani, out of school and take her to see a movie and get ice cream. It was one way he showed her that their relationship was more important than work or school. She passed away this September at 96 years old and still said her dad was the best man she had ever known.

This tradition has been passed down every generation since, and I will continue it with my children. I share all of this because traditions are important only inasmuch as they connect us through time. Love, family, and community are all remembered and celebrated through carrying on these traditions. As the holidays approach and are celebrated, take a moment to appreciate not only your family’s traditions but why you do them and where they come from. Then communicate all of that to your children. Then maybe one day in 90+ years, your great-great grandchildren will still know your name and treasure what was important to you.

ANNOUNCEMENTS:
– Franklin 10th anniversary on January 4th.

COT:
– Prayers were offered up.

Thanks for letting me lead you fine gentlemen! G-String out

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Thankspaining

AO: pain-train
Q: Wolfpack
PAX: Timber, Siri, Cheeks
FNGs: None
COUNT: 4
CONDITIONS: Chilly but not too bad

WARMUP: Stretches and SSH

THE THANG:

Played in traffic
– 20 minute run down 70 (on the sidewalk)
– 5 merkins for every oncoming car that drives by
– 5 squats for every oncoming truck or bigger that drives by
– 5 burpees for a padiddle
– 5 second speed pick up everytime a vehicle going same direction passes

Ring of Fires
– Squat ROF to 10
– Lap around PainTrain with hill sprint
– Merkin ROF to 10
– Lap around PainTrain with hill sprint
– Burpee ROF to 5
– Lap around PainTrain with hill sprint
– BB Sit-ups ROF to 10

MOLESKINE: Apparently nobody drives trucks at 5:30am in Bellevue. Need to remember to pay the random Padiddle car doing laps $5.

ANNOUNCEMENTS: Keep eye on slack for F2 events

COT: just replaced my living room floor. Came with some frustrations along the way but so worth it in the end. Reminder to PAX to push through minor setbacks and focus on the bigger wins ahead.

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Long Warmup for an Explosive Workout

AO: pain-train
Q: Siri
PAX: Stubs, Wolfpack, Cheeks, G-string
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but refreshing once we started moving.

WARMUP:
We took our time warming up with some extended stretching, merkin snacks, moseying, and dynamic warmups for our legs (butt kickers, high knees, etc)

THE THANG:
We grabbed 4 cinder blocks and headed to the front doors of the church for our beatdown.

Two teams. One person from each team does Farmers Carry around the perimeter of the parking lot. Everyone else does a designated number of reps of an exercise. When the six is in, the person doing the farmers carry stops and their teammates sprint to where they stopped. New exercise/rep count called out and new person does the farmers carry. Get around the parking lot as fast as possible.
10 big boy sit-ups
20 Sit throughs (each side is half)
30 4-count J-Los
40 Mountain climbers (each side is half)
50 monkey humpers

When the person doing the farmers carry crosses the finish line, their teammates must still finish all their reps. First team to get all their teammates across the finish line wins.

MOLESKINE:
An extended Farmers carry is significantly more difficult than I anticipated. There was a moment where my vision started darkening, and I definitely had a light flavor of blood in my mouth by the end. The whole workout took about 15 minutes tops, even with two laps around the church, but that was all it took to wipe me out.

ANNOUNCEMENTS:
Butterball Crawl family 5k and 1 mile fun run on T’Giving Day. Also a workout at The Knoll will occur that day.

COT:
Prayers for everyone’s holiday coming up.

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Burnout

AO: pain-train
Q: Timber
PAX: G-string, Half Lyfe, Pitmaster, Siri, Stubs, Timber
FNGs: None
COUNT: 6
CONDITIONS: 50 degrees

WARMUP: SSH, slow burpees, runner’s lunge stretch (covered core principles, mission, credo)

THE THANG: Run 2.1 loop with a burnout exercise every 5 minutes. Exercises: inverted rows (AMRAP until you have to pause), squat jumps/iron mikes (AMRAP in 1 minute), merkins (AMRAP until you have to pause), lunges for ~100 yards, burpees (AMRAP for 30 sec) right into continuous broad jumps (for 30 seconds)

MOLESKINE: I enjoyed the fellowship on the run; burpees into broad jumps for 1 minute burns; Pitmaster executed a flawless lift of G-string’s gigantic stone (still in the back of his truck from Thursday’s the-knoll beatdown) before departure

ANNOUNCEMENTS: no-noise-november still ongoing

COT: Arnold Schwarzenegger one said that the most important rep in a workout was the last one. Push until you don’t think you can get another rep, and then get one more. May we continue pushing ourselves (sometimes modifying down, sometimes up) to keep getting better.

Thanks for the push this morning!
-Timber

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The Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Cheeks, Sooie, Timber, G-string, Pitmaster, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Little mist in the air. Perfect to hit the gauntlet.

WARMUP: SSH, BAC, BACBACs, SC, OP, WMH

THE THANG: THE GAUNTLET!

Timer set to 30 minutes

Cones set out all 10-20 yards apart. Performed an exercise at each cone and movement between cones as listed below:
– Walk
– Squat
– Mosey
– Merkin
– Mosey
– Crunch frog
– Mosey
– Burpee
– Mosey
– Coupon suitcase carry
– Bear crawl
– Sprint
– REPEAT

Started with 1 Rep and increased reps by one each lap.

Ended with 5 minutes of breathing and Yoga

MOLESKINE:
Tclaps to G-string and Timber for completing 16 LAPS! That’s 136 reps of squats, merkins, crunchies and burpees. Phew!!

Tclaps to all the PAX who came out and pushed today!

ANNOUNCEMENTS: tussle coming. Volunteers needed.

No Noise November has begun. Grab an accountability partner and tone down the electronic use and tone up self reflection.

COT: Reminder to all PAX that to get stronger you have to add reps. Don’t be afraid to push yourself!

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Not the Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Sparrow
FNGs: None
COUNT: 4
CONDITIONS: Anyone have the remote to hit Pause?

WARMUP: SSH, LIW, WMH, BAC, BACBACs

THE THANG:
Tabata: 30 seconds on/20 seconds rest. 4 exercises, 2 rounds then run.

Round1:
– Pull ups
– Squats
– Coupon Rows
– Piccolis
– Lap around park

Round2:
– Pulls ups
– Lunges
– Coupon presses
– Box jumps
– Lap around park

Round 3
– Pulls ups
– Jump Squats
– Coupon curls
– Jump Squats
– Agility/Speed work

Mary: 2 rounds of
– 20 crunches
– 20 heel taps
– 10 Mountain Summits

MOLESKINE:
Holding on to The Gauntlet workout until we have a bigger group :slightly_smiling_face:

ANNOUNCEMENTS:

COT: I’ve switched my tactics on teaching Link to clean up the living room to two mantras “What do you notice and what action is needed? Don’t put it down, put it away.” It’s helped a lot in keeping things clean, but I’ve also realized the importance of applying this to everyday emotional tasks as well. Encouragement to all PAX to take the time to ask yourself, “What do I notice in my life? What is working, what isn’t? And what actions do I need to take to stay on the right path?” also… when something comes up, let’s not put it down and out of sight… let’s figure out what we need to do with those emotions and put them away in the right spot.

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Back to Basics

AO: pain-train
Q: Cheeks
PAX: G-string, Timber
FNGs: None
COUNT: 3
CONDITIONS:
Cold and Gloomy

WARMUP:
Mosey to Tennis Courts with Sandbags
Motivators from 6
Leg stretches on you own
25x Single Leg Toe Touch

THE THANG:
2 sets of:

20x Hand Release Merkins
20x Squats with sandbags
Mode of transportation across Tennis court
(Bear Crawl, Duck Walk, Crawl Bear, Spiderman Pushups)
Hold wall sit or plank until PAX all in

Mary
15x Big Boys
15x Ankle Touches
15x Leg Clap V Ups
1 Minute Plank

Mosey back with sandbags

MOLESKINE:

Always try to be prepared. As men we are sometimes called on the spot and have to step up. Taking this Q, I wasn’t well prepared. Easiest thing was to do a simple back to basics workout. I believe we got decent work in. Thanks for joining!

ANNOUNCEMENTS:

Chiliteria coming this Sunday. Check the general channel for more information.
Tussle coming in November. Volunteers needed. Don’t forget to join a team and signup if you want.

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I’m Not a Professional

AO: pain-train
Q: Sooie
PAX: Stubs, Sparrow, Sooie, Wolfpack
FNGs: None
COUNT: 4
CONDITIONS:
Temperature: :pinched_fingers:
Light: :palm_down_hand: :palm_up_hand: :palm_down_hand:
Wetness: :-1:

WARMUP:
OYO stretches head to toe while reviewing Mission/Core Principles/ Credo
SSH

THE THANG:
Partner up for Dora with obstacle course. Each team to complete:
200 merkins
400 sit-ups
600 squats
Hero style finish
Partner A began work on the 200/400/600 while Partner B ran the obstacle course. PAX switched after Partner B completed the course.

The obstacle course was 4 cones, each spaced 15 yards apart. Cinder blocks at cones 2 and 3.
– Zombie crawl from cone 1 to cone 2
– Murder Bunny from cone 2 to cone 3
– The floor is lava (must remain on a cinder block at all times) from cone 3 to cone 4
– Lift Cindies onto table at cone 4
– Farmer carry from cone 4 to 3 (drop one cindie)
– single carry from cone 3 to 2 (drop cindie)
– Sprint/mosey/crawl from cone 2 to 1
– Switch with partner

Alas time proved to be our great adversary and lo, despite valiant efforts to complete the 200/400/600, the final tally was closer akin to 120/240/360. The floor is lava took longer than anticipated due to me not being a professional.

MOLESKINE:
Isaiah 40:31
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

This verse has been on my mind lately and I’ve been thinking about the progression in the latter half of the verse: soar :arrow_right: run :arrow_right: walk. Sometimes we have the strength to soar through the situations life throws at us. Other times we can run. Sometimes all we can do is walk. The LORD supplies the strength we need where we are at.

ANNOUNCEMENTS:
10/20 Chili cookoff at Shelby Park. M’s and 2.0’s welcome. More deets coming to a channel near you.

COT:
Offered prayers for East Tennessee/North Carolina and all who are traveling over fall break.

Enjoyed :boar: :coffee: :tm: and launched a new AI/hardware tech company.