Tag: pain-train

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No time to waste

Date: 2026-02-27 AO: pain-train Q: Stubs PAX: Shakira, Derby, Cheeks, Chili Dip, FLO, Stubs, Pitmaster, G-string FNGs: None COUNT: 8 CONDITIONS: Chillier than expected but steamy by the end
WARMUP: SSH x25 BACs x15 BACBACs x15 Slow squats x 10 Slow Mercans x5 WMH OYO Slow mosey with sand bags to the hill
THE THANG: Part 1 The hill 3 sets 15x Carolina Dry Docks at bottom Bear crawl up hill (sandbag drag modify up) 20x LBC
Part 2 Mosey to start of ADA ramp Lunge walk with sand bags up the length of ramp
Sandbag carry to playground
Part 3 Dora 200x bent over rows Timer runs short track around playground
150 sand bags bench presses Timer runs approx 2/3 of short track
200 Bear Hug burpees Timer runs approx 1/3 of short track around playground
Sandbag shoulder carry walk around the park
MARY: various counts of JLo’s, burpees, leg raises, low slow squats

MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body

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Date: 2026-02-13 AO: pain-train Q: Sooie PAX: Juicy J, FLO, Roadkill, Sooie FNGs: None COUNT: 4 CONDITIONS: Cold. Crisp. Waning crescent moon. Frost-bitten field. The kind of morning that makes poor decisions feel noble.
WARMUP: With only FLO and I present at 0530 we began with the F3 heresy of stretching. For a fleeting moment, I considered bypassing the labor entirely, fast-forwarding straight to coffeeteria, forging an epic backblast, and pretending the tables had been arduously carried. But before temptation could commit, Roadkill and Juicy J arrived in unison. And just like that, the motion I once considered… was tabled. We then as a group performed: – Motivators – Walkout merkins – Low slow squats
THE THANG: THE BEAST Six cones. Straight line. Ten yards apart. At each cone: 6 reps. Carry the tables the entire distance. Complete the circuit 6 times. Partner up. Acquire lumber. Cone 1: Merkins Cone 2: Table Squats (one PAX per side) Cone 3: Skull Crushers (incline Carolina Dry Dock style, hands on table) Cone 4: Step-Ups — 2 is 1 (Originally table walk-overs… but frost + slick lumber suggested we adjourn before litigation was introduced.) Cone 5: Dips Cone 6: Decline or Incline Merkins (dealer’s choice)
Lumber migrated. Shoulders fatigued. Grip integrity declined. Rounds accumulated.
Inspired by doubles luge, we proceeded to perform doubles WWII’s upon the table tops, undulating our torsos in unison! jk/lol we did not.
Instead, we shifted to ISO holds: – Reverse plank – Low plank Followed by suicide sprints to retrieve cones. 10 yards out and back. 20 yards. 30 yards. …and so on. Each cone claimed = points earned. Speed gradually decreased. Breathing escalated. Dignity fluctuated.
The remaining minutes were surrendered to abdominal exercises, as mandated by F3 law and upheld by unanimous consent.
MOLESKINE: Reflected on the faithfulness of God in the midst of uncertain circumstances.
ANNOUNCEMENTS: holy smokers Leanpax at an end. T-claps to those who made it through!
COT: Prayers lifted. Coffee enjoyed.
PLAYLIST: Gasps and Groans by the 440+
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Filling in!

Date: 2026-02-06 AO: pain-train Q: Derby PAX: FLO, Roadkill FNGs: None COUNT: 3 CONDITIONS: Cold but Beautiful Sunrise!
WARMUP: SSH, BACs, BACBACs, WMH, PE Stretch
THE THANG: 5-10-15-20-25 Started w/ 5 reps per exercise for a set and worked up to the 5th set of 25 reps for each of the following:
WWII’s Merkins SB Rows SB Curls SB Thrusters
Each set ended with Pull ups with quantity being the Set # completed.
PAX completed 1 full round and made it 3 Sets (15 reps) into the second round.
We dropped in 3-4 Mosey’s to give the arms a breather.
Ended w/ 2 min plank w/ 20 second Merkin burnout
MOLESKINE: Don’t forget to give yourself grace. We set high expectations for ourselves and tend to forget there are things out of your control that alter the expected outcome. Accept it, move on and continue to do your best.
ANNOUNCEMENTS: Holy Smokers end of Feb at Hipster’s
COT: Prayed us out
Thank you gents for showing up and getting after it! Appreciated the opportunity to lead this AM!
:horse_racing:
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Sprints + Abs + Chest

Date: 2026-01-30 AO: pain-train Q: Juicy J PAX: Siri, Puzzlah, Roadkill FNGs: None COUNT: 4 CONDITIONS: Frigid
WARMUP: Side straddle hops, arm circles, backpacks, willie may hayes
THE THANG: World War I’s and Merkins– 3 min – (6) 50-yd sprints (10 sec rest between sprints) – Sprint 1–2: 70% – Sprint 3–4: 80% – Sprint 5–6: 90%
– Burpees and American Hammers – 3 min
– (6) 50-yd sprints (same format)
– Hand release Merkins & Flutter Kicks– 3 min – Repeat cycle until Juicy J rips Hammy – A few solid and not so solid jokes
MOLESKINE: Don’t name your child Jon, John, Jonathan, Johnathan, Johnothon, or Johnathon or Jonathon (all 4 of us were some combination)
Check up on all our friends. lots of despair and “bummed out” feelings right now
COT: Prayer to close us out. Prayers lifted for anyone struggling right now. Thankful for Piglet helping out our fellow brothers. If anyone needs a place to work or getaway, check the coworking channel.
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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: