Tag: Shakira

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Cheeks Style!

Date: 2026-03-20 AO: pain-train Q: Derby , FLO PAX: Juicy J, Shakira FNGs: None COUNT: 4 CONDITIONS: Perfect!
EARLY BIRDS: 11’s of Merkins and Dead Lifts
WARMUP: SSH, BACs, BACBACs, WMH
THE THANG: Tour De Bellevue! -5 SB Burpees to Kick off the Journey -Working thru the Church Parking Lot. Exercises rotated for each line crossed: 10 SB Rows, 10 SB Curls, 10 SB Squats -10 Hero Burpees at the 9 Ball Court -20 Dips and 20 Merkins at the Break Tables -Tennis Court Broad Jump Burpees: 10 Merkins and 10 WWII’s between each court. (60 of each) -Going to School: 20 Decline Merkins, 20 Dips, 30 Step Ups -Fire House Salute: 10 SB Burpees to Pay our Respects -Back to Church Parking Lot for Exercises at each line: 30 WWIs, 30 Flutter Kicks (2 is 1) and 10 SB Row Shrugs
MOLESKINE: Encouraged PAX to look at their calendar and mark up a Vacation Day to recharge and feed their soul. I took yesterday off to go fishing with a good friend and had no idea how much I needed it. Just one day put me back on solid ground.
ANNOUNCEMENTS: March 24th Holy Smokers w/ Wolfpack. Merkin Madness. Check Slack for others.
COT: Prayed us out
PLAYLIST: Brainstorming Cheeks new name!
Have an excellent weekend fam!
:horse_racing:
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Grow School! Emotional Headlocking

Date: 2026-03-14 AO: 1stf Q: Derby PAX: Juicy J, Shakira, Piglet, Hair Band, SalPal, Puzzlah, Salami, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, f3nashville.slack.com/team/U06KPV4RRAT Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and f3nashville.slack.com/team/U020QR7192Q‘s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
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Grow School! Emotional Headlocking

Date: 2026-03-14 AO: pain-train Q: Derby PAX: Hair Band, Salami, SalPal, Shakira, Juicy J, Piglet, Puzzlah, Squatter FNGs: None COUNT: 9 CONDITIONS: Perfect!
WARMUP: SSH, BACs, BACBACs, WMH, Runners Stretch, PE Stretch
Credo, Mission Statement, 5 Core Principals (Burpees/Merkins)
THE THANG: Starting w/ Merkins PAX then carries weight ~25 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX knocks out 25 WWII’s then starts back at the top.
10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl w/ Overhead Press 10 SB Burpees
After completing 3 Sets of the above, half of PAX held Planks while the other half carried weight to/from Stage (2x)
Ended w/ 25 Merkins to ensure we hit our Merkin Madness Quota for the day.
MOLESKINE: Challenged PAX to find a moment to be intentional and check in with significant other or someone close to them. Goal is to listen and provide emotional support as needed. I’ve personally lagged in this department as I’ve fallen into the typical male trap of fixing not listening which was all my M needed in the end.
ANNOUNCEMENTS: Check Slack but to highlight a few: March Merkin Madness, The Merchant Murder Mystery, Chunks 50 Mile Relay, Wolfpack Holy Smokers, Juicy J Classic Downtown Marathon in the works
COT: Prayers for continued strength in relationships and Hair Band’s EH discussion with PAX
PLAYLIST: Offspring Pandora!
Appreciate you all coming out to Bellevue and giving me the opportunity to lead! You all got after it today!
:horse_racing:
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Decked Out

Date: 2026-03-03 AO: the-knoll Q: Sooie PAX: Pebbles, Roadkill, AAA, morning stār, Sparrow, Shakira, Sooie, Bumblebee (2.0) FNGs: None COUNT: 8 CONDITIONS: BLOOD MOOOOON!! but it was hidden by the clouds so we didn’t see it. Otherwise perfect temp. A bit windy.
WARMUP: Yes, no, shrugs 5x SSH 20x Cherry pickers 10x Low slow squats 10x Slow merkins 10x Michael Phelps Fast Merkins in cadence 10x but really 20
THE THANG: The ol’ deck of death broken into three rounds: ♣️ Merkins, dry docks, dips ❤️ SSH, mountain climbers, burpees ♦️ V-ups, Freddie mercs, big boys ♠️ Calf raises (spicolli’s), squats, iron Mike’s Aces high. Jokers = mosey to backstop placed after every 17 cards
MOLESKINE: Reflected on Psalm 46 amidst present uncertainty with AI, workplace restructuring, world events etc.
ANNOUNCEMENTS: #merkinmadness Was able to get Pebbles AAA Roadkill morning stār and Sparrow current on their merkins so there’s no excuse for them not to join in on the fun
COT: Prayers, coffee, and conversation
PLAYLIST: Wind & Birds

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No time to waste

Date: 2026-02-27 AO: pain-train Q: Stubs PAX: Shakira, Derby, Cheeks, Chili Dip, FLO, Stubs, Pitmaster, G-string FNGs: None COUNT: 8 CONDITIONS: Chillier than expected but steamy by the end
WARMUP: SSH x25 BACs x15 BACBACs x15 Slow squats x 10 Slow Mercans x5 WMH OYO Slow mosey with sand bags to the hill
THE THANG: Part 1 The hill 3 sets 15x Carolina Dry Docks at bottom Bear crawl up hill (sandbag drag modify up) 20x LBC
Part 2 Mosey to start of ADA ramp Lunge walk with sand bags up the length of ramp
Sandbag carry to playground
Part 3 Dora 200x bent over rows Timer runs short track around playground
150 sand bags bench presses Timer runs approx 2/3 of short track
200 Bear Hug burpees Timer runs approx 1/3 of short track around playground
Sandbag shoulder carry walk around the park
MARY: various counts of JLo’s, burpees, leg raises, low slow squats

MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body

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зарядка

Date: 2026-02-26 AO: the-knoll Q: morning stār PAX: Piglet, Roadkill, Shakira, Bumble bee (2.0) FNGs: None COUNT: 5 CONDITIONS: lovely with some rain
WARMUP: SSH, Imperial Walkers, Willie goes to Egypt, Sunglass loops, Low slow squats
Some rope flow instruction
THE THANG: Partner up, alternate between 5 weighted squats then 3 breath hang and 5 jump squats then 3 breath hang, on the minute. Rope flow for active recovery before the next minute.
Did mosey break and then did it again with just jump squats.
MOLESKINE: – “The Russian term for a daily, light morning workout or “morning stretch” is zaryadka (зарядка), which literally translates to “charging” or “recharging” the body. Popularized in the Soviet Union, it involves simple, quick movements like bends, stretches, and swings designed to increase productivity and improve well-being.
ANNOUNCEMENTS: check slack
COT: YHC shared that being a great leader starts by being a good follower. Encouraged PAX to consider who they are following (imitating) and why. Prayers for presence and overflow of virtuous leadership as we enter our day.
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Choo Choo Go Ruck Prep

Date: 2026-02-25 AO: insane_train Q: Derby PAX: El Capitan, Roadkill, Shakira, Choo Choo, Dirty Bird FNGs: None COUNT: 6 CONDITIONS: Perfect!
EARLY BIRDS: 11’s Merkins and Bear Complex
WARMUP: BACs, BACBACs, WMH, Runners Stretch, PE Stretch
F3 Mission Statement, Credo and Core Principals
THE THANG: Partnered up for Sand Bag Mosey around Bellevue incorporating various exercises with 1 rule… The bags cannot touch the ground or entire PAX is penalized w/ 5 SB Burpees (I believe we had 5 penalties).
Mosey consisted of Multiple Stops incorporating Bench Dips, Decline Merkins, Burpee Broad Jumps, Pull-Ups, SB Lunges, etc. with partners transferring weight for each partner to get in their reps.
We also had a stock exercise of 10 SB Rows, 10 SB Curls and 10 SB Thrusters that was called out throughout the beatdown.
MOLESKINE: Shared recent thoughts on perspective of time. With another child on the way I’ve fallen into the trap of how do I continue to make time for myself to continue to do things I love and enjoy. With a nice dose of awareness, I’m working on a perspective flip to look for more ways to support and be present for my family and their needs and with that trusting time will work itself out.
ANNOUNCEMENTS: Merkin Madness, Holy Smokers, Check Slack for many other exciting things going on in the community.
COT: Prayers for contentment and deeper understanding of purpose
PLAYLIST: Roadkill’s commentary throughout the beatdown :joy:
Appreciated the opportunity to lead this morning! Had an excellent time bouncing around Bellevue with you guys!
:horse_racing:
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Shakira’s Juicy Hips showdown

Date: 2026-02-19 AO: the-knoll Q: Juicy J , Shakira PAX: morning stār, Roadkill, Stubs, Shakira, Juicy J, Piglet, Pebbles, Hartford (canton GA) Bumblebee FNGs: None COUNT: 8 CONDITIONS: crispy
WARMUP: side straddle hops, baby arm circles, backpacks, willie may Hayes
THE THANG: f3nashville.slack.com/archives/D0A7CGJP3DM/p1771504353652699
MOLESKINE: Call yo Grandma: for me personally, I try and live life with no regrets, the past is the past, learn from it but don’t look back too much. I like to compare it to driving your car every day. Think about the rearview mirror compared to the windshield. It’s not even 10% the size. The windshield is bigger for a reason — focus on where you’re going. But every now and then, glance back and learn from where you’ve been. But anyways, one regret I do have is how often I would reach out to my grandparents. Now they’ve all passed away, but when I think back, man, one phone call to them literally meant the world to them. My grandmother would cry almost every time I talked to her. A simple phone call would literally make her day. Think about what would make your day and compare to that. Its crazy. A point here is younger people generally don’t care about phone calls anymore, its kind of dying- its all about texting and technology has ruined it. It won’t mean much to us when we get older either, not as much. It’s all old people used to have, it’s what they’re used to. That generation is dying off. So if you’re blessed enough to still have grandparents, call them, or write them letters, it’s an easy way to probably make someone’s day.
ANNOUNCEMENTS: March merkins
COT: lift up Pebbles friends
PLAYLIST: Nickelback (best band of all time right??) plus some Alien techno
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Blood and guts

Date: 2026-02-18 AO: insane_train Q: SalPal PAX: Derby, Shakira, Choo Choo, Wolfpack, Pebbles, Piglet, Dirty Bird FNGs: None COUNT: 8 CONDITIONS: Money on trees everywhere. Great EC circuit led by Derby, Shakira and Piglet joined in.
WARMUP: 11’s, pullups x ruck x weighted squats.
THE THANG: EMOM, sprints, burpees, weighted iron mikes.
MOLESKINE: Pebbles dropped in, decided it looked too easy, left. Piglet gave a concurring opinion at coffeteria. Wolfpack forgot it wasn’t baseball practice and worked on his slide into 2nd base on the pavement. T-Claps to Piglet on the negative splits for the EMOMs. Good effort fellas. That was a tough one.
ANNOUNCEMENTS: Grow School, Holy Smokers, After Hours, check slack.
COT: Derby 2.1, Shakira work, other intentions unspoken.
PLAYLIST: Comfort food from personal playlist.
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The Warm Up

Date: 2026-02-11 AO: insane_train Q: Hair Band PAX: Derby, El Capitan, Shakira, Siri, Juicy J FNGs: None COUNT: 6 CONDITIONS: damp & chilly
WARMUP: 50 SSHs 10 burpees on the min every min
THE THANG: Start w Mary
Team up groups of 3 1 person sandbag burpees 1 person SSHs 1 person bear crawls down and crawl bears back Switch and repeat until time
MOLESKINE: YHC reflected on my last day as a 26 year old, my time in Nashville F3, and my time in F3 since the beginning
ANNOUNCEMENTS: – ShieldMock this Saturday 02/14 at 0600 – HolySmokers @ Hipster’s home Feb 19th 7pm – AOQ GrowSchool @ bellevue Pain Train March 14th
COT: Prayers for health, work, and close friends
PLAYLIST: heavy breathing from the victims of the beatdown