Tag: Pebbles

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Last one. Until the next one

AO: pain-train
Q: G-string
PAX: Timber, The Banker, Half Lyfe, Siri, Wolfpack, Derby, Pebbles, @Motorola, @blinker
FNGs: 2 @Motorola, @blinker
COUNT: 10
CONDITIONS: warm and muggy
2-
WARMUP:
– SSH
– slow squats
– Slow merkins
– GOAT stretch
– Mosey to the stage for coupons

THE THANG:
Thang 1:
Suicides. Complete first station, bearcrawl to the next, perform exercise and mosey back. As you progress, complete each previous exercise. When all four stations are complete, run to the stage, mosey back, and start over.
– 10 block swings, 10 thrusters, 10 rows
– 10 archer merkins, 10 monkey humpers
– 10 iron mikes, 10 dry docks
– 10 merkins, 10 jump squats
(Bring sally up came on right at the end, so we did the Merkin challenge)

Thang 2:
fifteen minute emom
– 5 front squats
– 4 shoulder presses
– 3 rows
– 2 burpees over the block
(optional mods up were offered)

MOLESKINE:
As dads, we get to set the tone. Sometimes it is easy to be caught up in the chaos of home life, but it is our job to stay calm.

ANNOUNCEMENTS:
New Nashville Nantan to be announced soon.
4th of July convergence at Handsomizer.

COT:
Prayers were offered up for the HIM and their families.

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You can take the Boy from Love Circle Hill, but you can’t take the Love Circle Hill Out of the Boy

AO: the-knoll
Q: SalPal
PAX: Étouffée, Pebbles, El Capitan, morning stār, Half Lyfe, Timber, Gold Digger(sp?), Bumblebee
FNGs: None
COUNT: 9
CONDITIONS: Moist

WARMUP: Quick mosey to the nearby hill

THE THANG: Two interval sets:
30 seconds, 5 burpees, bernie up hill, 5 Lt Dans, Mosey down hill
1:45, then altogether 10 burpees, bernie up, squat jumps, mosey, plank hold to time.

7s:
– Big Boy Situps + WW Merkins
– Iron Mikes + Jump Squats
– Mountain Climbers + Donkey Kicks

Plank Circuit to Close

MOLESKINE:
“I’m sweating a little bit.” – Pebbles
Also Bumblebee did a front flip.

ANNOUNCEMENTS:
– See Nantan announcement on Slack re: convergences.

COT:
– Prayers for Healing for Jay (Matt’s colleague) and Josh (friend of the Knoll).

Come on out Thursday for some fun and games!

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mini-Murph and more

AO: the-knoll
Q: Timber
PAX: The Banker, Pebbles, El Capitan, G-string, AAA, Étouffée, Sooie, Stubs, Malibu, Derby, Sparrow, Papa Bear, Siri, Pitmaster, Half Lyfe, Smoltz (2.0), Fish Biscuit (2.0), Tonks (2.0)
FNGs: None
COUNT: 19
CONDITIONS: Perfect, 60 degrees

WARMUP: mosey, SSH, slow merkins, slow squats, good mornings, leg stretches (covered F3 mission, 5 core principles, credo here)

THE THANG:
1.Mini-Murph: 15 squats, 10 merkins, 5 pullups X 10 sets (run ~300m after 5th and 10th sets)
2. Stations x 2 (40 sec on 20 off while rotating): fast feet, carolina dry docks, standups/sitdowns without using hands
3. Agility work: ~30 yard uphill distance on road, single leg hops, backwards run, side shuffle, bear crawl, frog jumps, sprint

MOLESKINE: played some tunes, good encouragement on the murph station, coffee by El Capitan, good effort by Smoltz leading the way

ANNOUNCEMENTS: Pebbles out on Thursday and needs a coffee guy

COT: I shared the Parable of the Oranges: be intentional in our roles as fathers, husbands, workers. Smoltz shared a personal reflection about why he likes coming to F3 (fuels his competitive drive, feels a sense of accomplishment doing something in the morning, likes to work out).

Prayer intentions were shared and prayed for.

Thanks for letting Smoltz and I lead you this morning!
-Timber

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What’s next? Hmm…

AO: the-knoll
Q: morning stār
PAX: Pebbles, Half Lyfe, AAA, Derby, Stubs, morning stār, Bubble bee (Q and 2.0), All Start (2.0), Ice box (2.0), Sandlot (2.0), Ninja (2.0)
FNGs: 1 Ninja (2.0)
COUNT: 11
CONDITIONS: nice and wet

WARMUP: you did it at home right?

THE THANG:
Part 1: Dora-ish … 1 partner does excercise, the other runs to the street and back. Excercises: 20 squats, 15 golden burpees, 20 merkins, 20 SSH.

Part 2: Several games of infection.

Part 3: Round the circle, each PAX choses exercise and reps.

MOLESKINE: tag gets my lungs burning every time … welcome Ninja! Thanks for bringing your 2.0s out PAX!

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G.A.M.E.S.

AO: the-knoll
Q: morning stār
PAX: The Banker, Timber, Étouffée, Pebbles, Sooie, El Capitan, Derby, morning stār, AAA, Ex-Pat, Bubble Bee (2.0), Rubix (2.0)
FNGs: None
COUNT: 12
CONDITIONS: lovely

WARMUP: mosie on the street with pauses for merkins, jump squats and imperial walkers … mosie to the flood memorial bench

THE THANG: 5 seconds of work; 25 seconds of active recovery
power erkins, jump squats … then switch to dips and jump squats

Practiced G.A.M.E.S. during active recovery.

– Gratitude of what is or what’s happened recently
– Anticipation of something to come
– Memories from the past that bring joy
– Experiences you can create that will put a smile on someone’s face
– Song to sing

COT: read a quote that’s been hitting me deeply lately …

““You cannot live well without a friend, and if Jesus be not your friend above all else, you will be very sad and desolate. Thus, you are acting foolishly if you trust or rejoice in any other. Choose the opposition of the whole world rather than offend Jesus. Of all those who are dear to you, let Him be your special love. Let all things be loved for the sake of Jesus, but Jesus for His own sake.” (Thomas a Kempis)”
YHC encouraged the PAX to reflect on who their friend, special love was and to reorient if needed.

Stay thirsty my friends,
-m*

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Passing of the Flag

AO: pain-train
Q: Wolfpack , Siri
PAX: Pebbles, Timber, Half Lyfe, voucher, El Capitan, Cheeks, Derby
FNGs: None
COUNT: 9
CONDITIONS: Perfection.

WARMUP: Mosey to stage

THE THANG:
Wolfpack’s Thang
Loose Caboose Pain Train Style
Each PAX took a coupon or two from the stack and lined up on the track. We completed a lap around the track and stopped ten times to do ten burpees. The last PAX moves to the front at each stop to add variation in the farmer’s carry. 100 Burpees total and lots of weight moved 1/5 of a mile.

Mosey back to startex with a brief detour for some uphill walking lunges.

Siri’s Thang
PAX picked a coupon and lined up at the stage for two rounds of the following circuit:
– Deadlifts
– Curtsie Squats
– Merkins
– Rows
– Curls
– Skullcrushers
– Mountain Climbers with Leg Lifts

Then we all lined up for a whole lot of sprints across the field. Classic Siri.

MOLESKINE: Greatest AO in the land!

ANNOUNCEMENTS: Make sure to updated your ICE in Slack.

COT: What an absolute honor it has been to lead this AO over the past year. Definitely leaving before I’m ready, but there is no better PAX to pass the flag over to than Siri. Thank you Siri for EHing me and for the incredible amount of support and motivation you have given me the past couple of years. Just went through my pictures and we first started the Off The Books workout at Red Caboose Park on October 11th, 2023. So to see it come to full fruition in May 10, 2024 and then to pass the leadership to Siri on May 2nd, 2025 is truly incredible. Excited to see how this group continues to grow and lead in the coming year. Thank you again to all the PAX who show up every Friday morning to fuel the Pain Train. SYITG!!

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Enter a workout title…

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Sparrow, Malibu, AAA, Half Lyfe, Timber, Ex-Pat, Derby, Samwise (2.0), Rubix (2.0), Icebox (2.0), Iowa (2.0), All-Star (2.0)
FNGs: 1 All-Star (2.0)
COUNT: 14
CONDITIONS: Perfecto Mundo.

WARMUP: BAC, BACBAC, LSMerkin, LSSquat

THE THANG:
Partner up
One partner works while the other performs a 10 yard out and back movement for 4 sets.
Round 1: Merkins and Walking Lunges
2 minute Ab Workout
Round 2: Squats and Bear Crawls
4 minute Toilet Tag

And again!

Round 3: Pullups and Walking Lunges
2 minute Ab Workout
Round 4: Stepups and Bearcrawls
4 minute Toilet Tag

MOLESKINE: Fun to have your 2.0 out HalfLyfe!

ANNOUNCEMENTS: PainTrain shovel flag hand off and 1 year anniversary tomorrow… Check the pain-train channel and get your HC in!

COT: I needed the well to drink from today. Thank you guys for filling it with meaning and purpose. Sometimes you come to drink, sometimes you come to pour.

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The Pack and the Long Wolf

AO: the-knoll
Q: Wolfpack
PAX: Pebbles, Siri, morning stār, Stubs, Timber, El Capitan, Derby, Half Lyfe, Bumblebee(2.0)
FNGs: None
COUNT: 10
CONDITIONS: Perfection.

WARMUP: We don’t do warmups.

THE THANG:
The Pack and the Lone Wolf.

A tight circle of 15 cones were presented to the PAX.
Cones alternated between: Merkin, Squat, Alternating Exercises of: Bent Over Rows, Curls, Kettlebell Swings, Dips, and a Ruck.
Exercises preformed Tabata style 60 second work/20 second rest and then transition one cone to the right for next exercise.
Exercises performed slowly with a 4 count down and 4 count up.
When completing the ruck… PAX were asked two questions and asked to respond with a one word answer upon returning: What brings you back to the Pack between F3 workouts? What do you bring to the Pack each workout?
We completed the full circuit twice and ended precisely at 6:15:07.

MOLESKINE:
Bumble Bee was an absolute beast today!

ANNOUNCEMENTS: Come join our Monday Morning Edwin Warner Rucks!

COT: Come to the well and drink long and often, but never wait for it to fill itself, come bringing gifts of your own accord to fill it for others.

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Stations of the Cross

AO: pain-train
Q: G-string
PAX: DintyMoore, Timber, Pebbles, Sooie, Cheeks, Half Lyfe, morning stār, Wolfpack, Siri, Grizzly, FLO, Pitmaster
FNGs: None
COUNT: 13
CONDITIONS:

WARMUP:

THE THANG:
1 Jesus is condemned to death: Jesus is wrongfully judged by Pontius Pilate and sentenced to death. 
Warmup: 5 minutes of stretching and active warmup
2 Jesus carries His cross: Jesus is given the cross and begins his journey to Calvary. 
Lap around the track with logs
3 Jesus falls the first time: Jesus, burdened by the cross, falls for the first time. 
25 Burpees over log
4 Jesus meets His mother: Jesus encounters his mother, Mary, during his suffering. 
Mary: Twenty-Five Leg raises, Heel Taps, Hollow Hold
5 Simon helps Jesus carry the cross: Simon of Cyrene is forced to help Jesus carry the cross. 
To the stage and back
6 Veronica wipes the face of Jesus: A woman named Veronica wipes Jesus’ face with her veil. 
1 minute Rest
7 Jesus falls the second time: Jesus falls again, struggling under the weight of the cross. 
25 Burpees over log
8 Jesus speaks to the women of Jerusalem: Jesus consoles the women of Jerusalem who weep over him. 
21s 3 sets
9 Jesus falls the third time: Jesus falls a final time, nearing the end of his journey. 
25 Burpees over log
10 Jesus is stripped of His garments: Jesus is stripped of his clothing before being nailed to the cross. 
WLS to the cones and back X2
11 Jesus is nailed to the cross: Jesus is nailed to the cross, suffering the ultimate sacrifice. 
Rows 2X15
12 Jesus dies on the cross: Jesus dies on the cross, fulfilling his promise to redeem humanity. 
 Ring of Fire shoulder press 1/2/3
13 Jesus’ body is removed from the cross: Joseph of Arimathea and Nicodemus take Jesus’ body down from the cross. 
Buddy Carry
14 Jesus is placed in the tomb: Jesus’ body is laid in a tomb, awaiting the resurrection. 
Drop weight and recovery lap

MOLESKINE:
Taking time to think through the individual moments of Jesus’ passion is a great way to start off Good Friday. Old school covenants required the two people entering the covenant to walk between the halves of animals who had been sacrificed. This symbolized the promise to uphold the covenant lest they suffer the same fate as the animals. When God made His covenant with Abraham, he was the only one who passed between the animals. Abraham never did. This means that from the beginning, God promised that if we ever broke the covenant, He would bear the penalty. Only the sacrifice of Jesus could satisfy justice while also offering immeasurable mercy.

ANNOUNCEMENTS:

COT: prayers were offered up

Thank y’all for letting me lead!

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(B)Easter Egg Hunt 2025

AO: the-knoll
Q: El Capitan
PAX: Wolfpack, Derby, Papa Bear, AAA, Sooie, El Capitan, Ex-Pat, morning stār, Pebbles, Timber, Half Lyfe, G-string, Pitmaster, Étouffée, @GoldDigger, @Rubix (2.0), @Schmaltz (2.0), @Bumblebee (2.0), @Grizzly (TBD)
FNGs: 1 @Grizzly (TBD)
COUNT: 19
CONDITIONS:

Mid-50s, lovely sunlit clouds at 6:15

TUNES:

Young & Heavy

WARMUP:

Climb routine
Back stretches
Willie mays hays
Good mornings!

THE THANG:

– Circle up around the lamp in field
– 22 eggs to find in playground, each with an exercise & follow-up hold exercise
– Each PAX will search for an egg with the lamp, all PAX will perform the exercise upon opening & perform hold exercise while next PAX searches.
– Wash, rinse, repeat

Ended with MARY: a 3-round Ring of Fire & American Hammers

MOLESKINE:

Life is constantly changing & you change and grow as a man each passing year. I asked the PAX to take some time to reflect, with a moment of silence, on one aspect of change in their lives and one aspect that has stayed constant. I then asked everyone to think of one person (spouse, mentor, friend) who has been a source of strength & stability in their lives. Ended with a prayer of thanksgiving for these individuals.

ANNOUNCEMENTS:

– Tax Day got moved to November 3rd(?!)
– Check slack for upcoming Night Moves & extra free workouts!

COT:

Countorama, Nameorama, coffeteria.

It was a pleasure leading y’all this morning, men!

I’m ready for a nap. :yawning_face: :el-capitan: