Tag: pain-train

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Spring 2025 9-Square Tournament

AO: pain-train
Q: Wolfpack
PAX: Timber, Cheeks, Stubs, Siri, Pitmaster, G-string, The Merchant, Sooie
FNGs: None
COUNT: 9
CONDITIONS: Cool and calm

WARMUP: SSH, Merkins, Squats, WMH, Mosey

THE THANG:
Bearcrawl Battle for starting King

9Square
– Two 15 minute halves
– Halftime run around the track
– Corners did 10 merkins between rounds
– Middles did 10 squats between rounds
– King does burpees equal to amount of points between rounds
– If King gets out he has to run to the buses and back

Congratulations to THE Timber who has been crowned our new Universal 9-Square F3 Champion of the Woooorrrlllddddd! And also now owns the record of 15 points!

MOLESKINE: Mumblechatter was consistent and glorious throughout.

ANNOUNCEMENTS: Spring Fling April 6th, Merchant Hot Wings April 26th, PainTrain Merkins Madness March 31st

COT: Moment of silence and reflection, especially for those prayers unsaid we keep close to our hearts. Give us the strength and courage to bring those up with honesty to ourselves so we can bring them to others when help is needed.

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A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

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Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

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Movie Night

AO: pain-train
Q: The Merchant
PAX: FLO, Half Lyfe, Lady Liberty, Sooie, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:
A little chilly but clear skies

WARMUP:
BACs, BAC BACs, Motivators (5)

THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks

30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest

If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.

MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.

ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.

COT:

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Go to church or the devil will getchya!

AO: pain-train
Q: Wolfpack
PAX: Stubs, Siri, G-string, Pitmaster, Wolfpack, FLO, Waffle, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Shorts are back on the menu!

WARMUP: The usual suspects.

THE THANG:
Run to Bellevue Church of Christ
10 rounds of:
10 second high plank hold
10 merkins
10 second rest

Run to Bellevue Baptist Church
10 rounds of:
10 second low squat hold
10 squats
10 second rest

Run to Cross Timbers Freewill Baptist Church
10 rounds of:
10 second hollow body hold
10 big boy sit-ups
10 second rest

Run to Bellevue Presbyterian Church
10 rounds of:
10 second low plank hold
5 burpees
10 second rest

Run back to red caboose

MOLESKINE:
Loved the counting rhythm we organically fell into. I think it really helped us lock into the workouts and push it together.

ANNOUNCEMENTS: biscuit run march 1st. Boardgame night Feb 28

COT: My mom sent me a book of daily devotions as she felt it may be good to bring into our COTs when I lead. The thoughtfulness of wanting to share something that was meaningful to her because she felt it would help me too really made an impact on me this week. It made me ask myself the question, am I actively listening to others and am I actively supporting and providing for them based on what I hear? Encouragement to PAX (including myself!) to listen more and take action to better the lives of those around us. Thanks Mom 😀

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2 minutes is short for a song but long for an exercise

AO: pain-train
Q: Stubs
PAX: Wolfpack, Pitmaster, Half Lyfe, FLO, Siri, Stubs
FNGs: None
COUNT: 6
CONDITIONS: wet ground, warm air

WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons

THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.

Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks

Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3

MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.

ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack

COT: silent prayer and coffeteeria

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Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

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Cinderblocks to Exhaustion (pt 2)

AO: pain-train
Q: Siri
PAX: Half Lyfe, Stubs, Pitmaster
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:
Get us warm with SSH, shoulder work, and a lap around the park with mobility.

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

(Score is Highest Number of Squats from Set 1 + Highest Number of Squats from Set 2)

MOLESKINE:

Great work everyone!

ANNOUNCEMENTS:

COT:

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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.