Tag: pain-train

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Clean Up

AO: pain-train
Q: Siri
PAX: Derby, Wolfpack, El Capitan, Stubs, Cheeks, FLO, Shakira, Roadkill, Juicy J
FNGs: None
COUNT: 10
CONDITIONS:

Nippy

WARMUP:

Side straddle hops

THE THANG:

First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank

Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.

MOLESKINE:

Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.

ANNOUNCEMENTS:

LeanPAX ongoing

COT:

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Snowboard Prep. For any shredders out there.

AO: pain-train
Q: Half Lyfe
PAX: Cheeks, Chili Dip, Derby, El Capitan, Piglet, Roadkill, Wolfpack, Siri
FNGs: None
COUNT: 9
CONDITIONS: warm and wet!

WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.

THE THANG: 80secs exercise, 10 sec rest/move to station.

Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat

MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!

ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.

COT: count off, name-o-Rama, prayers offered up.

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Pain Training

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Piglet, Pebbles, BTB, Scoop, Smokey the Bear
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Mosey to get Coupons

THE THANG:
11’s on the hill
– Coupon Presses at the bottom
– Coupon Rows at the top
Carry coupons to the wheelchair ramp. Lt. Dans all the way up with coupons. Return to hill.
11’s
– Merkins at the bottom
– Coupon Curls (for the gurls) at the top
Back to the ramp for Lt. Dans all the way up.
Return Coupons. Return to Startex.
Merkin Ring of fire up to 3 and back down
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.
Carolina Dry Dock ring of fire up to 3 and back down.
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.
Merkin ring of fire up to 3 and back down.
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.

MOLESKINE:
Happy to have my cousins BTB and Scoop to pain-train for a workout today along with their buddy Smokey.
Smokey and Pebbles were on a different level during 11’s!

ANNOUNCEMENTS: leanpax starts on Monday!

COT: Good vibes for the year ahead as we push ourselves to be better men.

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SB Burpee Ladder

AO: pain-train
Q: Derby
PAX: Piglet, FLO, Shakira
FNGs: None
COUNT: 4
CONDITIONS: Perfect

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

THE THANG: Starting w/ Merkins PAX then carries Sand Bags ~30 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX rounds it out w/ 50 WWII’s then starts back at the top.

10 Merkins
10 SB Rows
10 SB Squats
10 SB Curl to Press
10 SB Burpees

PAX got after it and completed 3 sets!

MOLESKINE: Get those 2026 Goals established and written down both Individual and Family.

ANNOUNCEMENTS: insane_train Official Launch on 1/7!!

COT: Prayers for Piglet’s dad and FLO and all others traveling.

Grateful for you guys giving me the opportunity to lead this morning!

:horse_racing:

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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:

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Emo Nite Pt. 2

AO: pain-train
Q: The Merchant
PAX: FLO, Lunch Lady, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Still very cold

WARMUP: SSHs, BACs, WMHs

THE THANG: Perform different exercises during different parts of the song playing over speaker (ie verse, chorus, bridge).

After completing one round of 3 songs PAX will repeat the same exercises with new songs.

Exercise clusters:
Merkins / Low Plank / Burpees
Imperial Walkers / Squats / Lunges
WW1s / V Ups / Flutter kicks

ANNOUNCEMENTS:
New Year’s Day convergence
Night Moves on Thursday 12/18

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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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Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.

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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.