Tag: Roadkill

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Walk at the Greenway

Date: 2026-02-16 AO: the_eddy Q: Motorola PAX: FLO, Legos, Roadkill FNGs: None COUNT: 4 CONDITIONS: Foggy
THE THANG: 2-mile-ish out and back at the Greenway
MOLESKINE: In honor of Presidents’ Day, “Whatever you are, be a good one.” Abraham Lincoln
ANNOUNCEMENTS: Holy Smokers
PRAYER REQUESTS: Aaron Stokes, Austin Huskey, and their families. Aaron, Huskey, and two others died in a plane crash last week. I went on a fishing trip with Aaron last fall and was emailing with him last week. Prayers for their families.
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db.dropTables()

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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Perseus’ Plank Powerset

Date: 2026-02-12 AO: the-knoll Q: Shakira PAX: Wolfpack, AAA, Roadkill, Link (2.0), Churchill (2.0) FNGs: None COUNT: 6 CONDITIONS: A brisk 30 degree gloom welcomed the few PAX who survived the first day of Shakira’s Racewalk school. Those who survived all the way to the end were rewarded with the first signs of Spring on the horizon: an early sunset!
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 10 low slow merkins, Mosey + heel/toe walk
THE THANG: We began with a 1 minute plank and an explanation of Perseus’ training advice: “If you want to be an Olympian, you need to be able to plank for 7 minutes.” By the end of the workout, we had 4 Olympic ready PAX and 2 Inchworm-Olympics level 2.0s.
Perseus’ Plank Powerset Pt. 1 3 x 4 stations (w/15 sec rest) – 1:00 Plank – 25 squats, then hold low squat – 1:00 dips (hold plank if tired) – 1:00 crunches (hollow hold if tired)
Inchworm Inchworm with Mountain Climbers, Shoulder Taps, & Bear Crawl as MOT
Perseus’ Plank Powerset Pt 2.  2 x 4 stations (w/15 sec rest) – 1:00 planks – 1:00 step ups – 1:00 merkins – 1:00 leg lifts
MOLESKINE: Consistent effort beats over night growth. A little investment every day into what matters most makes a world of difference.
ANNOUNCEMENTS: Shield Mock this Saturday morning. See main slack for details.
COT: Prayers for all those who weren’t present today and praise for having people our lives who can support us
PLAYLIST: The Beautiful Zombie podcast presented by Link and Churchill.
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Shakira’s Racewalk School (Pt. 1)

Date: 2026-02-10 AO: the-knoll Q: Shakira PAX: Stubs, Roadkill, Juicy J, FLO, AAA, morning stār, Shakira, Étouffée, Wolfpack, Sparrow, Derby, Pebbles, Sooie, Bumblebee (2.0), Link (2.0) FNGs: None COUNT: 15 CONDITIONS: Upon rising from bed, the PAX were greeted by Piglet’s Favorite Kind of Weather (Shorts Weather) and a balmy temperature of 47 degrees. Our resident meteorologist, Juicy J, informed us that the feel-like temp was 42 so the PAX would have to keep moving if they were going to stay warm in the Gloom. Fortunately, by the end of the workout several PAX reported that they were sweating buckets and the feel-like had mysteriously risen to 70.
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 15 Press ups, 15 Twinkle Toes, 10 low slow merkins, Mosey.
Pebbles, Derby, and Étouffée wanted to make sure they weren’t late for Shakira’s school so they showed up early for an extra 10 minutes of sand bag burpees.
THE THANG: The PAX began their initiation into Shakira’s Racewalk School with a brief explanation of the rules of Racewalk and a group mosey. Bumblebee and Link appeared to be future racewalk olympians and are on the Shakira shortlist for full scholarships.
Next, the PAX’s completed an endurance test called the 7 of Diamonds workout: 4 sets of Burpees, Iron Mikes, WW2s, and Twinkle Toes in increasing count (7, 14, 21, 28). MOT was a choice between bear crawl and imperial walkers.
Finally, the PAX completed a 10 minute “Move & Hold” Lie Detector test to discover if their “Hips Don’t Lie.” Results were mixed, so we will have to repeat this experiment again soon.
60 second plank 3 x 30s glute bridge, 30s hold (Rleg, Lleg, both) 3 x 30s core exercise, 30s hollow hold or plank (scissors, dying cockroach, Shakiras (Jlos)
MOLESKINE: “When you fall get up, oh, oh…And if you fall get up, eh, eh”
ANNOUNCEMENTS: Holy smokers coming up soon in East Nashville!
COT: A moment of silence to reflect in gratitude for what we have and pray for all in need.
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The Eddy???

Date: 2026-02-09 AO: the_eddy Q: Choo Choo PAX: Siri, Roadkill, Juicy J, Stubs, Motorola, FLO, Wolfpack, Choo Choo FNGs: None COUNT: 8 CONDITIONS: We had to move this week from the usual spot due to park closure
THE THANG: Ruck
MOLESKINE: It’s better to be a hole than a sink hole
ANNOUNCEMENTS: Holy Smokes check -f3-nashville-general
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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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I ain’t sayin I’m a Gold Digga

Date: 2026-02-05 AO: the-knoll Q: Gold Digger PAX: AAA, Roadkill, Pebbles, morning stār, 2.0 Churchill, 2.0 Bumblebee, 0 FNGs: 1 0 COUNT: 7 CONDITIONS: cold (23 degrees) and cloudy
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son
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Go for the Gold digger (virgin Q)

Date: 2026-02-03 AO: the-knoll Q: Gold Digger PAX: Derby, Shakira, Juicy J, AAA, Étouffée, morning stār, Roadkill, Pebbles, 2.0 Bumble bee, Asa (forgot last name) “dirty bird” FNGs: 1 Asa (forgot last name) “dirty bird” COUNT: 11 CONDITIONS: cold cloudy
WARMUP: SSH, back backs, baby arm circles, shoulder press, stretch on your own
THE THANG: Dora
Run to tree and back while partner does exercise. Each round those done first cover the difference Round 1: 200- squats, merkins, dips, crunches
Round 2: 100- squats, merkins, dips, crunches
Round 3:
50- squats, merkins, dips, crunches fast as you can
Circle up Name an exercise (derby:plank with leg lift)
Ring of fire: 4 times

MOLESKINE: stay focused don’t let distractions and dangly things get in the way of what you are going after
ANNOUNCEMENTS:
COT: pray for those still without power, our line men, tree guys(@piglet) and those stressed by the storms

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Ruck Around Find Out

Date: 2026-02-02 AO: the_eddy Q: Sooie PAX: Juicy J, Half Lyfe, FLO, Roadkill, Motorola, Choo Choo, Sooie, Stubs FNGs: None COUNT: 8 CONDITIONS: 25 feels warm after single digits but it was an ice rink.
WARMUP: park FLO’s truck
THE THANG: Ruck around the paved base trail. Find out the extent of the tree damage.
MOLESKINE: “If you’re going through hell, keep going” -often attributed to Winston Churchill but I couldn’t find any evidence to confirm
ANNOUNCEMENTS: Keep your eyes and ears open for anyway you can help those in need in the aftermath of this ice storm.
COT: Moved all vehicles out of the skating rink (parking lot). Enjoy some coffee! Thanks Stubs !
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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.