Tag: Piglet

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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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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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Slow Down

AO: the-knoll
Q: Pebbles
PAX: Piglet, Timber, Étouffée, Juicy J, Roadkill, Malibu, G-string
FNGs: None
COUNT: 8
CONDITIONS: Cold Clear and Beautiful

WARMUP:
Side Straddle Hops
Bacs
back Bacs
Slow Squats
Slow Merkins

THE THANG:
Piglet rolled up and the fun began. Station work with sandbags. Partnered up with one person doing an exercise while the other repped.

Exercises:
Plank
Wall Sit
Deadlift
Squat
Perfect Merkins
HR Merkins
Step Ups
Spicollis
Rows
Squat Thrusters

Ended with a ring of fire.

MOLESKINE:
The Q woke up late and was groggy. Thanks to all the PAX for making this one successful.
We focused on lifting heavier and more recovery on the run.
Shoutouts to Timber for the return after a long absence, Juicy J and Roadkill for working through an injury, and Piglet for wearing shorts in 30 degrees.
Lots of flatulence at the end.

ANNOUNCEMENTS:
Holiday party this friday.
Father son football game coming up.

COT:
There is always hope. Keep fighting against the darkness. It seems to be and actually is darker this time of year.

Prayers were said.

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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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Link hates your legs

AO: the-knoll
Q: Wolfpack
PAX: Sparrow, Pebbles, Roadkill, Stubs, Juicy J, Piglet, Link (2.0), Churchill (2.0), Munchkin (2.0)
FNGs: 1 Munchkin (2.0)
COUNT: 10
CONDITIONS: Chilly for a little bit

WARMUP: WMH, BAC, BAC BACS, Mosey to river table

THE THANG:
DORA
300 WWII
200 Squats
100 Iron Mikes

In between each exercise we played 4 minutes of Link’s Hot Potato workout. PAX circles up and holds a low squat passing around a 3lb kettle bell. When the music stops, whoever it stops on does 2 burpees

Couple rounds of Toilet Tag to end the morning.

MOLESKINE: Roadkill took Hot Potato to the next level adding in Uno rules. So many reverses….

Gotta watch those roots when playing tag in the dark…

ANNOUNCEMENTS: F3 Holiday Party Dec 12. Grow school this Saturday! Roadkill holiday party this Saturday!

COT: Holiday season is crazy… so just a quick reminder to take moments to slow it down and take it all in. It’s all about family, friends, giving and receiving love. Appreciate you guys!

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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.

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Pure Pain

AO: pain-train
Q: El Capitan
PAX: Siri, Derby, Wolfpack, FLO, Cheeks, El Capitan, Piglet, Pitmaster, Roadkill, Stubs
FNGs: None
COUNT: 10
CONDITIONS: 61 & misty

WARMUP:

Willie May Hays
Climb stretches
Slow Mo Merkins 10x

THE THANG:

Gather & Farmer-carry coupons to tennis courts

Line up along fence.

Round 1:

Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows

Round 2:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls

Round 3:

Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings

Round 4:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats

Once Round 4 is complete, start Round 1 again.

AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.

MOLESKINE:

Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.

Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).

ANNOUNCEMENTS:

F3 Nashville Christmas party coming up December 12 at Hair Band’s house!

F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.

COT:

Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo

It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan:

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Focus on your core.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, AAA, Parka-Eh, Sooie, Roadkill, Étouffée, Piglet, Churchill (2.0), Icebox (2.0), Palay (2.0), None
FNGs: 1 None
COUNT: 11
CONDITIONS: 55 degs, overcast, seemed darker than usual.

WARMUP: SSH, BAC, BBAC, OHP, WMH, Runners Stretch.

THE THANG:
Partner up. One does exercise. One runs to backstop and back.
Thang 1:
200 Swing Rows finish what was left from Tues. minus the absolutions. But did take plank jacks from them and added to Thang 2.

Thang 2: Core
500 Mountain Climbers 2=1
400 Sit Ups
300 Flutter Kicks
200 Plank Jacks
100 Plank w/ knees to elbow.

MOLESKINE:

CORE VALUES
DISCIPLINE
Do it even if you don’t feel like it

DETERMINATION
If you’re determined nothing can stop you

ATTITUDE AND EFFORT
Two things you can control

CONSISTENCY
Is what transform average into excellence

REPETITIONS
Choose quality over quantity

PASSION
Is the fuel that drives us

ANNOUNCEMENTS: check slack.

COT: count off, name-o-Rama, prayers offered up for Étouffée for discernment on some up coming decisions, ended with some coffeteria.

Great push today everyone! Thank you for letting me lead you this morning!

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No Sooie No Table

AO: pain-train
Q: Wolfpack
PAX: Siri, Derby, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Perfecto

WARMUP: SSH’s and other moves

THE THANG:
Partner up. One partner works while other rests. One lap around the park in between exercises. All exercises done with sandbags.
– Rows 10,8,6,4,2 reps
– Pull ups 10,8,6,4,2, reps
– Presses 10,8,6,4,2 reps
– Deadlifts 10,8,6,4,2 reps
– REPEAT

Abs

MOLESKINE: the chatter was mumbled

ANNOUNCEMENTS: F3 Ugly Sweater Party on December 12th! Check 2ndf to HC!

COT: Our kitchen is finally available for use. After 2 months of no kitchen I am extremely grateful to have a roof over my head and access to the luxuries (like running water, refrigerator, dishwasher, stove, microwave, cabinets, shelves… the list goes on and on). Not everyone is as fortunate. So I go into the rest of the week with a lot of gratitude and a lot of awareness for others. Reminder to think of those who do not have the luxuries you may have and find small or big ways to help out as you are able.

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25 to Stay Alive

AO: the-knoll
Q: El Capitan
PAX: AAA, Juicy J, El Capitan, Gold Digger, Piglet, Roadkill, Sparrow
FNGs: None
COUNT: 7
CONDITIONS: cool & clear

WARMUP:

Climb routine
PE Stretches
Willie Mays Hays
Good mornings

THE THANG:

Mosey to Pebbles’ to gather coupons

– Three stations (flood table, street at bottom of hill, flat space in field).
– 25 OYO reps per station then rotate.
– Two 15 minute rounds.

(Round 1 / Round 2)

Flood table: elevated crunches / dips

(MOT) Lunge

Flat space: curls / overhead presses

(MOT) Mosey down to road

Road: Curb merkins / Jump squats

(MOT) High knees back to flood table

Switch to second set of exercises at the bell.

Return coupons to Pebbles’ & back to playground

MOLESKINE:

There’s a Hebrew word my family meditates on during Passover: “Dayenu” meaning “it is sufficient.” Thanksgiving is also a good time to reflect on this idea & the meaning of contentment. Think about areas in your life where you may be struggling with envy or a simple desire to acquire more. Try to apply this principle of Dayenu & rest in God’s provision for your life.

ANNOUNCEMENTS:

Siri is taking on the stairs at Percy Warner Park this Saturday at 6 AM.

COT:

Countorama, Nameorama, prayers lifted, and Mtn. Mojo enjoyed.

It was a joy to lead y’all this morning!

:el-capitan: