Tag: pain-train

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Mostly Murph

AO: pain-train
Q: Grape
PAX: Timber, G-string, Papa Bear, Pitmaster, Cheeks
FNGs: None
COUNT: 6
CONDITIONS: starting to get darker in the mornings

WARMUP: SSH, LBAC F, LBAC R, OH Press, Seal Claps

THE THANG: almost a full Murph (finished with 1.5 miles)

MOLESKINE: thanks for having me out today. My knee was not happy with the running, and everything inside me wanted to fartsack this morning. I already can tell my day is going to go better because I did something hard before the sunrise. I appreciate you HIM

ANNOUNCEMENTS: come out to thestronghold sometime!

COT: prayers for G-string great grandma
Prayers for our country per Papa Bear
Prayers for the fathers out there per Timber

:grapes:

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Adding new routines to the repertoire

AO: pain-train
Q: SalPal
PAX: Timber, The Banker, FLO, El Capitan, Pitmaster, G-string, Cheeks
FNGs: None
COUNT: 8
CONDITIONS: Refreshingly brisk

WARMUP: mosey+ assorted routines

THE THANG: fun to fields behind middle School. Set up 9 cones in a line, ~10 yards apart.

Modified suicides: bearcrawl to 1st cone, 9 burpees, run back, 10 Lt. Dan’s. Repeat, going out an additional cone and down one burpee until you get to the last come with 1 burpee.

Killed time at the end with proper suicides, mosey, and Merkins.

MOLESKINE: Do hard things.

ANNOUNCEMENTS: Night Movez, GEODIS run.

COT: This country, Ms pregnancy, gratitude for physical health.

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Sit/Stand/Lean

AO: pain-train
Q: The Merchant
PAX: Pitmaster, G-string, Timber, Cheeks, Barfly
FNGs: None
COUNT: 6
CONDITIONS:

Nice cool morning

WARMUP:

BACs
BAC BACs
Motivators (5)
WMHs OYO

THE THANG:

Split into 2 groups of 3

1 person will be doing seated leg raises, 1 will be doing step ups, and 1 will be doing inclined merkins

Trade stations after 15 seconds of each, and then rest after round for 30 seconds

ANNOUNCEMENTS:

Hunger Games tonight, Night Movez next Saturday evening

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Merch and Wolf Duet

AO: pain-train
Q: Wolfpack
PAX: The Merchant
FNGs: None
COUNT: 2
CONDITIONS: Hot and heavy

WARMUP: Yes.

THE THANG:
10 cones were set around the 1/5 mile track
Alternated carrying the 54lbs coupon and the 24lbs coupon around the track stopping at each cone and performing one of three exercises at PAX individual choice:

1: 20 SSH
2: 10 squats and 10 merkins
3: Captain Amerkins (Lt. Dans Burpees)

We did two laps around the track.

Following up with 10 minutes of Mary 40 seconds work and 20 seconds rest.

MOLESKINE: That big coupon gets heavy…

ANNOUNCEMENTS: See Hairbands convergence post

COT: Enjoy time off when you have it and work hard when you get the chance.

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Killers are more than a one hit wonder

AO: pain-train
Q: Chunks
PAX: Siri, Cheeks, FLO, Timber, El Capitan, Cash Cab, Bar Fly
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:
41 SSH – Cause I’m 41 years old.
THE THANG:
Brough to you by chat GPT. Prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block”

Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Squats: One member performs 15 squats with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until squats are done.
– Switch and Repeat until each team member has done squats.
Round 3:
– Cinder Block Overhead Press: One member performs 20 overhead presses with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until presses are done.
– Switch and Repeat until each team member has done presses.
Round 4:
– Cinder Block Lunges: One member performs 20 lunges (10 each leg) with the cinder block.
– Bodyweight Exercise: Team does Burpees until lunges are done.
– Switch and Repeat until each team member has done lunges.
Round 5:
– Cinder Block Sit-Ups: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Big Boy Situs until the block carrier returns.
– Switch and Repeat until each team member has carried the block.

Because Siri said he likes to run we did a lap around the school dropoff circle between each round.

Moseyed back to Startex for some P90X Yoga to end with.

MOLESKINE:

Always an honor to lead. Thanks and Strength and Honor

ANNOUNCEMENTS:
Lots of stuff going on. Check Slack ask a friend.

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The quiet return

AO: pain-train
Q: G-string
PAX: FLO, Timber, El Capitan, Pebbles
FNGs: None
COUNT: 5
CONDITIONS:
Beautiful summer morning ending with an epic sunrise.

WARMUP:
– inchworm walkouts to merkin
– runners stretch
– GOAT stretch
– High plank with five merkins following the mission and each core principle
– Mosey around the track, pick up coupons and burden carry to playground

THE THANG:
Thang 1: E2MO2M
every two minutes, complete the following
– 15 shoulder presses
– 10 floor-to-ceilings
– 5 burpees over the block
Completed seven rounds. After the fourth round, add two reps to each exercise if finish before the first minute.

Thang 2: MOT race
Split into two teams. One person on the team raced while the other did block curls.
Race down the cones doing three MOTs on the way out then sprint back to start.
– alligator crawl
– Bear crawl
– Gorilla run
Winning team does 10 block leg extensions per leg. Losing team does 15 goblet squats.
Ran four races

To close it out, we did two rounds of ten SADs (slow ass derkins)

MOLESKINE:
The media portrayal of dads is usually trash. Homer is a lazy idiot, the sultan in Aladdin is a doofus, Bluey’s dad is attentive but he “doesn’t remember the boring stuff” (sunscreen, floaties, essentials). Our kids need good, responsible men to look up to, and the stories we tell should reflect that. Right now, being the prince isn’t cool, and princesses have to do it all themselves.

We need to give our girls an image of good men, so they aren’t satisfied with bad men. And we need our sons to aspire to be heroes who can slay the dragon.

ANNOUNCEMENTS:
– TWO VQs next week at the Knoll!

COT:
– prayers were offered up

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Crazy Train!!!! :pain-train:

AO: pain-train
Q: Toothless
PAX: Wolfpack, The Merchant, Timber, FLO, Nubbins, Pitmaster, Cheeks, Pitmaster
FNGs: 1 Pitmaster
COUNT: 8
CONDITIONS: Sublime, almost crisp at 61º which was a blessing given the previous days of the week

WARMUP:
Everyone grabs a Cindy, carry it to church parking lot
30 x SSH
12 x Willy Mays Hays, 2 each side
30 count x Toe Touch
30 count x Flamingo, both sides
10 x Michael Phelps
10 x Scorpions OYO

THE THANG: Four Corner Dora

Partner travels around 4 corners of the main lot with a mosey/shuffle/mosey/shuffle per the 4 sides. Wait for group 6 to change exercises (low plank/pick up reps).

Complete the following as a pair:
– 50 x 10 Count Body Builders w/ Block, i.e. Blockee Builders
– 100 x Goblet Squats
– 200 x Curls
– 300 x Bench Press

MOLESKINE: Modified a bit for time to not rotate between corners for the exercises as originally planned since the cindy carry ate some time on both ends.

Now you know what you were feeling all of yesterday, but Timber has to be feeling it more than most as he went beast mode and crushed 2/3s of our pair’s reps and some of yours too! Pitmaster was knocking out reps with great form too on day one, great to have him out and to learn from his expertise in golf, whiskey, and barbecue, truly the good time trifecta.

ANNOUNCEMENTS:
– f3dads event on Saturday which was now yesterday, 77 attended!

COT:
– Prayers for Pitmaster’s friend Joe
– Prayers for G-string & his new 2.0
– Prayers for the tragedy that occurred recently there at Red Caboose Park

As always, it was an honor to be out at the pain-train, good to see some faces again and meet some new ones! Keep up the great momentum, men! You’ve got a great group and a great AO.

See You In The Gloom,
— Toothless :tooth:

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Mind Games

AO: pain-train
Q: Timber
PAX: Wolfpack, G-string, The Banker, Timber, Suspect, Half Lyfe, FLO, Airhead
FNGs: 1 Airhead
COUNT: 8
CONDITIONS: 60 degrees, pleasant

WARMUP: IC SSH, High Knees, BACs, Back BACs, overhead clap, seal clap, mosey to the Bellevue Middle track

THE THANG:
Station 1: Matching
8 pairs of workout cards (16 cardboard cards total) placed face down; PAX took turns flipping cards. If NO match, PAX completed both workouts; if match, PAX discarded the cards without having to complete the workout. BW squats when not completing card workout.
Station 2: KIMs game
~ 40 items laid out on the ground and PAX studied for 1 minute; items covered up after 1 minute. Each PAX had to answer a question about the “scene”, any question MISSED = 3 burpees/pullups. Round 1: 5/7 incorrect = 15 burpees. 30 more seconds to study and then 4 items removed. Round 2: 2/7 missed = 6 pullups. Shoulder press when not completing exercises.
Station 3: Ultimate Frisbee (4 v 4)

MOLESKINE: quick adjustment to park across the street when News 2 was in our parking lot. Welcome to Airhead! Team of The Banker, Wolfpack, G-string, and Suspect were Ultimate winners. Thank you to Wolfpack for the coffeeteria!

ANNOUNCEMENTS: may-you-pull-up final day on Saturday morning at pain-train at 6a; coworking continues to be successful

COT: It is good habit to be aware of our surroundings. This is actually something you can practice and get better at. In my time with the Scout unit in the Army we would incorporate the KIMs game in our training sometimes. One practical piece of advice: when going to and from your vehicle in parking lots, stay off your phone and look around. By doing this, you are far less likely to be attacked by any possible attacker.

Thanks for coming out in the gloom this morning!
-Timber

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Murph-lite

AO: pain-train
Q: The Banker
PAX: AAA, Cheeks, G-string, Lunch Lady, Siri, Sooie, The Merchant, Timber, voucher
FNGs: None
COUNT: 10
CONDITIONS: cool and slightly wet

WARMUP: stretching

THE THANG: We did a half Murph to prime ourselves for Memorial Day challenge.
.5 mile run followed by 50 pull-ups, 100 merkins, and 150 body weight squats, finished with .5 mile run.

MOLESKINE: Finishing up school and transitioning to summer is hard and stressful for me at times. Im trying to focus on keeping my head up and taking some deep breaths. These mornings with my F3 brothers become increasingly important to me and help prime the day.

ANNOUNCEMENTS: Bellevue Picnic tomorrow, May pull up challenge going strong, Green machine hosting Murph challenge on Memorial Day.

COT: Prayers

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ALL ABOARD! Pain Train Launch!

AO: pain-train
Q: Wolfpack , Siri
PAX: Cheeks, voucher, Timber, The Banker, FLO, G-string, Firefox, Toothless, Vector, Salami, Puzzlah, Pop-A-Lock, Sooie, Ex-Pat, DintyMoore
FNGs: None
COUNT: 17
CONDITIONS: Peeerrrfection

WARMUP: Jog around the track and a Siri led shoulder burn.

THE THANG:
Thang 1 – Coupon 11’s
Merkins on one end
Coupon squats on the other
Coupon carry between the two sides

Thang 2 – Parking Lot Tabata
20 seconds work/10 seconds rest
Jump Squats
Sprint
Merkins
Sprint
REPEAT

Jog around the church

Iron Mikes
Sprint
Burpees
Sprint
REPEAT

Jog back to caboose

THANG 3 – Merkin Ring of Fire
PAX circle up in high plank. Go around in a circle doing 1 merkin, then 2, then 3, then 4. Hold high plank waiting for the merkin to come back around to you. Feel the burn!!

MOLESKIN: PAX enjoyed coffeterria and tagging coupons with F3 logo after.

ANNOUNCEMENTS: may-you-pull-up challenge is upon us!

COT: Thanks to everyone for coming out to the launch today. Thought a lot about what it means to Plant Grow and Serve lately. As Pain Train enters its SERVE phase a reminder to all PAX to seek out initiatives to Plant something for yourself, put the time and energy necessary for it to Grow and then find how it can best serve others. Cheers!