Tag: Roadkill

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Working off the Schnitzel…

Date: 2026-06-10 AO: Insane Train Q: Derby , PAX: Juicy J, Chains (Ryan Johnson), Shakira, Derby, Roadkill FNGs: None COUNT: 5 CONDITIONS: Steamy!
EARLY BIRDS: Ruckin’ Around the Park
WARMUP: BACs, BACBACs, WMH, Runners Stretch, 5 Merkins for Core Principles
THE THANG: Insane Train Half Murph
10 Pull Ups 20 Merkins 30 Sand Bag Squats 40 WWII’s .2 Mile Run w/ Sand Bag
PAX completed 5 sets of the above.
TClaps to Shakira for hammering out 6!
MARY: Closed out w/ Minute Plank for Roadkill
MOLESKINE: Summer workouts are incredibly challenging coming out of cooler months where you were able to “do more.” Remember heat drastically multiplies the intensity of any workout so keep your head up and stay on the grind.
ANNOUNCEMENTS: Juicy J leanpax kicking off July 6th. Wolfpack working on the Summer Fling Date. Chunks 50 Mile Relay CSAUP.
COT: Prayers for our brother Squatter and his wife.
PLAYLIST: Stone Temple Pilots Pandora
Thank you for the opportunity to lead this morning!
:horse_racing:
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The Eddy

Date: 2026-06-08 AO: The Eddy Q: Motorola , PAX: Juicy J, Chains (Ryan Johnson), FLO, Stubs, Bean Burger (Fairview, TN), Legos, Roadkill, Motorola FNGs: None COUNT: 8 CONDITIONS: Warm, muggy, drizzle
THE THANG: Pavement, down the hill, up the hill, Blue trail to close it out.
MOLESKINE:
4 questions to ask yourself for immediate clarity with decision-making:
1. What does love require of me? 2. What is the wise thing to do? 3. What is the next right step? 4. What story do I want to tell?
Quotes coming from Andy Stanley and Michael Hyatt
ANNOUNCEMENTS: Summer Party Coming Up – Date TBD, leanpax starting July 5 (no processed foods, no added sugar, alcohol fine), talk to Juicy J for more details.
COT: Prayers for Legos dad.
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The Knoll

Date: 2026-05-26 AO: The Knoll Q: Sooie , PAX: Roadkill, Juicy J, Papa Bear, Sooie, Chains (Ryan Johnson), morning stār, Bumblebee (2.0) FNGs: None COUNT: 7 CONDITIONS: The heaven’s showered tears of mirth upon our gathering and the temperature was just warm enough to keep us from becoming hypothermic.
WARMUP: – Head rotations OYO – Shoulder rotations OYO – BAC 16x – BBAC 16x – Don Quixote 6x – Motivators from 5 – Slow squats (so Chains (Ryan Johnson) could join us before we proceeded to the main event)
THE THANG: BUILD-A-BURPEE 5 Cones, spaced 10 yards apart. Home cone = Burpee Assembly Station Cone 1: Squat Cone 2: Groiner Cone 3: Merkin Cone 4: Jump Squat
PAX lined up in a queue (line) and took their turn in the burpee building event. Run to cone, perform exercise at cone, run back, add it to the burpee assembly. We descended a ladder of reps from 5 amidst much rain and much mumblechatter.
MOLESKINE: Reflected on personal meditations from Pslam 107.
ANNOUNCEMENTS: Summer Bash TBD
COT: Prayers lifted. PLAYLIST: pitter, patter of rain on Roadkill’s hood.
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The Eddy

Date: 2026-05-11 AO: The Eddy Q: Roadkill , PAX: Juicy J, FLO, Choo Choo, Stubs, Motorola, Splash, Roadkill FNGs: COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.

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[Pain Train] Presidential Fitness Test

Date: 2026-05-08 AO: Pain Train Q: Pebbles , PAX: Pebbles, Derby, Cheeks, Roadkill, Half Lyfe, Wolfpack, Shakira, FLO, G-string, Siri, Étouffée FNGs: COUNT: 11 CONDITIONS: Cold – stings the hands
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Slow Merkins
THE THANG: Get Up x 10 (sit up with block to overhead press) Human Up X10 (absolutions) Walkers x 10 ( Lt. Dan’s holding coupon) Body ups x 6 Pull ups
Run around playground
Repeat for 30min
MOLESKINE: Exercises spell out George Herbert Walker Bush Reps add up to 41. He’s the 41st president Today is my 41st birthday
We talked about the Presidential Fitness Test that fell out of favor because kids felt shame. It’s important to test yourself to know where you’re at. Where your strengths are, where other’s strengths are.
ANNOUNCEMENT Let’s go Juicy J half marathon!
COT: Prayed us out
PLAYLIST: Random
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The Knoll

Date: 2026-05-07 AO: The Knoll Q: Étouffée , PAX: Pebbles, Roadkill, Half Lyfe, AAA, Parka-Eh, Malibu, Stubs, Shakira, Timber, Sparrow, Lady Liberty, Étouffée FNGs: None COUNT: 12 CONDITIONS: just right
WARMUP: SSH, BAC, WILLIE Mayes Hayes, squats, 1/4 mile Indian run
THE THANG: 4 group rotation; 24 minutes 1)angry bears 2)Squats 3)Merkins 4)Pull ups
1 Mile Indian Run
Sprints, Mary
MOLESKINE: there’s no i in Team. “Remain in my love”
it’s easy to get trapped in discouragement, despair, and despondency. When we’re isolated we are vulnerable. However, the truth is we are a part of something bigger than ourselves. We have all faced brokenness of some kind. Whether we feel it in those moments or not – we all matter. With the pax or with other bonds of brotherhood, choose to lean in rather than the settle into the temptation for isolation. Encouragement to lean in, and not to fave the battle alone. Encouragement to check in on those we know may be struggling
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Shakira’s Search & Rescue Q

Date: 2026-05-05 AO: The Knoll Q: Shakira , PAX: Half Lyfe, Roadkill, Papa Bear, Malibu, Shakira FNGs: None COUNT: 5 CONDITIONS: Perfect with a side of ideal
WARMUP: Willie Mays Hayes, low slow squats, merkins, motivators, and warming up our brains with a discussion of proper cadence counting
THE THANG:
1. CPR (Chest, Press, Raise): 5 minutes of increasing reps. Combination of 3 Arm exercises with SBs. Starting position like doing curls and done all together in a 6-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = back to OHP position, 5 = back to Curl position, 6 = back to resting position.
2. CPR stations and choking first aid: – 2 PAX lunge walk with babies and perform choking first aid – 1 PAX performs compressions on mannequin – 2 PAX do weighted squats with SB
3. 911 & AED run 1. 2 PAX do 9 weighted squats & 11 curls, followed by 9 JLos & 11 plankjacks 2. 3 PAX run with SBs to retrieve the AED
4. Sand Bag Brigade: Pass two sand bags overhead in a line. Capped off with bear crawl and 90 second plank.
MOLESKINE: “In times of trouble, Look for the helpers. You will always find people who are helping.” — Mr Rogers. Let’s be people who step up in times of trouble.
ANNOUNCEMENTS: Juicy J Half!
COT: Prayers for family, travel, and transitions to summer. Continued prayer for all those experiencing health challenges, especially Squatter’s wife
PLAYLIST: Songs with bpm 100-120
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The Eddy – RoadKill version

Date: 2026-04-27 AO: The Eddy Q: Choo Choo , PAX: Roadkill, Stubs, FLO, Choo Choo, Splash FNGs: 1 Splash COUNT: 5 CONDITIONS: Perfect Thang: Ruck MOLESKINE: Leadership is not about just showing up, its about the impact you make.
ANNOUNCEMENTS: Check -f3-nashville-general
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The Knoll

Date: 2026-04-23 AO: The Knoll Q: Pebbles , PAX: Juicy J, Half Lyfe, Pebbles, morning stār, Roadkill, BumbleBee FNGs: COUNT: 6 CONDITIONS: Cool and clear
WARMUP: Standard warmup things
THE THANG: Split up into 2 teams of 3. Relay race!. 1 PAX performed MOT for 50yds while other PAX planked. Bear Crawl Duck Walk Crawl Bear Crab Walk Broad jump Burpee broad jump Imperial walkers
Ended with 5min of Mary
MOLESKINE: BumbleBee crushed it Juicy J tested the limits of a fart
ANNOUNCEMENTS: Juicy J half marathon
COT: Prayed for health
PLAYLIST: Free bird!