Date: 2026-04-10 AO: Pain Train Q: Chunks , PAX: Shakira, Chunks, FLO, Roadkill, Juicy J FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
The Knoll
Date: 2026-04-07 AO: The Knoll Q: Half Lyfe , PAX: Roadkill, Timber, Pebbles, Malibu, Papa Bear, Shakira, AAA, Half Lyfe, Juicy J FNGs: None COUNT: 9 CONDITIONS: perfect after a little warm up.
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
WARMUP: Mosey with high knees, butt kickers, karaoke, side shuffle, arm/leg stretches.
THE THANG: 50 sec on 10 sec between stations. Finished with some flutter kicks.
MOLESKINE: Mash up beat down with mash up playlist. Never know what life will throw your way so always time to reflect, adapt and grow!
ANNOUNCEMENTS: check slack!
COT: count off, name-o-rama, coffee.
PLAYLIST: mash up
Summit Wolf Mountain
Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
[Pain Train] 2 year anniversary celebration
Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)
Insane Train
Date: 2026-04-01 AO: Insane Train Q: Choo Choo , PAX: Choo Choo, Shakira, Juicy J, Derby, Chili Dip FNGs: None COUNT: 5 CONDITIONS: Perfect
WARMUP: Squats, Thunderstuck
THE THANG: Partner up: Angry bear crawl: bear complex SB Throws: Curls army crawl: Farmers carry hug prayer roll: SB lunge
– 50 Endorphins, Hard count – 50 Squats, Hard count
MOLESKINE: Embrace being the 6, its not something to be embarrassed about; what matters is you dont quit.
ANNOUNCEMENTS: F3 dads, Half marathon, 10k steps April challenge, check out: link
WARMUP: Squats, Thunderstuck
THE THANG: Partner up: Angry bear crawl: bear complex SB Throws: Curls army crawl: Farmers carry hug prayer roll: SB lunge
– 50 Endorphins, Hard count – 50 Squats, Hard count
MOLESKINE: Embrace being the 6, its not something to be embarrassed about; what matters is you dont quit.
ANNOUNCEMENTS: F3 dads, Half marathon, 10k steps April challenge, check out: link
The Knoll
Date: 2026-04-02 AO: The Knoll Q: Stubs , PAX: Étouffée, Stubs, Roadkill, Pebbles, Shakira, Juicy J, morning stār, Bumblebee 2.0, Churchill 2.0 FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: SSH x20 BACs, BACBACS, OHP x15 Low slow squats x 10 Slow mercs x5 Slow mosey to stop sign
THE THANG: Dora Partner 1 runs to fire hydrant and back Partner 2 exercises As a team complete 300 squats 200 4 count flutter kicks 100 Mercans 75 Carolina dry docks
Pax planked or did imperial walkers while waiting for 6th
5 minutes of Mary Imperial walkers, ww1s, crunches, hammers, low slow squats, leg raises, etc.
MOLESKINE: sometimes you need to keep it simple
ANNOUNCEMENTS: Many spring events please check slack for more details. COT: Prayers and coffee
PLAYLIST: the alt hits of the 2010s
WARMUP: SSH x20 BACs, BACBACS, OHP x15 Low slow squats x 10 Slow mercs x5 Slow mosey to stop sign
THE THANG: Dora Partner 1 runs to fire hydrant and back Partner 2 exercises As a team complete 300 squats 200 4 count flutter kicks 100 Mercans 75 Carolina dry docks
Pax planked or did imperial walkers while waiting for 6th
5 minutes of Mary Imperial walkers, ww1s, crunches, hammers, low slow squats, leg raises, etc.
MOLESKINE: sometimes you need to keep it simple
ANNOUNCEMENTS: Many spring events please check slack for more details. COT: Prayers and coffee
PLAYLIST: the alt hits of the 2010s
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:
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:
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:
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:
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:
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:
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
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