Tag: Shakira

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Insane Train

Date: 2026-07-22 AO: Insane Train Q: Half Lyfe , Half Lyfe PAX: El Capitan, Roadkill, Juicy J, Half Lyfe, Shakira, Derby, Inch Worm, Dr Dump FNGs: None COUNT: 8 CONDITIONS: Great for an Insane Train Beatdown.
WARMUP: SSH, Mosey w/ high knees, karaoke, side shuffle L/R, Power Skip
THE THANG: Dora carried over from the knoll. See image.
PAX did a great job getting close to finishing.
MARY:
MOLESKINE: Sand Bags make everything harder. Playlist America inspired. Reflecting on the ending of World Cup and hearing about foreigners that were able to travel to the US and the expectations vs reality of their experience and the 250th celebration of the good ole’ USofA. Honor God Honor our country Honor those that have died for our freedom Spread love and be the light to shine out onto others. Thankful for this group and all of you coming out this morning.
ANNOUNCEMENTS: Check Slack
COT: Count off, name-o-rama, prayers for Rodney and Squatter and family, coffee
PLAYLIST: America!

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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.
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[Pain Train] The F3 Odyssey

Date: 2026-07-17 AO: Pain Train Q: Puzzlah , PAX: Puzzlah, FLO, Shakira, Siri, Sooie FNGs: None COUNT: 5 CONDITIONS: “A heavy mist cloaked the ship, and the air grew thick and damp, so that no man could see what lay a spear’s length ahead.”
WARMUP: Good mornings SSH WMH
THE THANG: To recognize how close Odysseus and his men got to Ithaca, but never could quite make it, we moseyed to the tennis courts and did three suicides almost making to the end, but never making it home, increasing speed each time.
Four Corners representing different stops on his way back to Ithaca to make it to Penelope.
🌸 STATION 1: THE LOTUS-EATERS 20 “dead-bug” alternating V-ups
Mosey to:
👁️ STATION 2: THE CAVE OF THE CYCLOPS (Blinding Polyphemus)
20 merkins 10 single leg squats/lunges
As Odysseus and his men escaped Polyphemus by riding on the uderbelly pf sheep, crab walk to:
🐷 STATION 3: THE SIRENS & CIRCE Where Odysseus is tied to the mast to endure the Sirens’ call before Circe captures them and turns his men into pigs.
Overhead squat hold 90 seconds 20 Alabama (Aeaea) Prom dates
Bernie to:
🌀 STATION 4: SCYLLA & CHARYBDIS Where odysseus must navigate between Scylla, the six headed monster and Charybdis, whose waves will seallow the ships. Odysseus makes the decision to sacrifice six of his men.
12 burpees (add a second pushup) 20 windshield wipers
Inchworm back to station one
Not enough time to do a second round, so we added army crawls to the mosey to station two in reverse lunges to the Bernie between station three and four.
Last man up run back to startex
MARY: Forced to sneak back into his home there is now filled with suitors for Penelope, Odysseus fights and slay these suitors before reuniting with his wife.
20 Freddie mercury’s 15 Ithacan hammers 15 Hello Dollies
Some light stretching and breathing to close this out.
MOLESKINE: Story of the Odyssey is one of pursuit for family and relying on the support of those around you. And since it’s been 25 years since I read the Odyssey, I probably messed up a lot of the facts, still a good time to by all.
ANNOUNCEMENTS:
COT: discernment and support as we go through challenging times together
PLAYLIST: we got some sea shanties, fantastic voyage, songs about coming home, and finish up with some Vanessa Carlton https://open.spotify.com/playlist/2QtD47QBE5rqkSqGx7ExlQ?si=rQIlryS5Rji2Jx3_fTmFNQ&utm_source=copy-link&pi=o2oM6HCHRw6yj
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Ultimate Frisbee Convergence with The Knoll

Date: 2026-07-16 AO: Atlantis Q: Firefox , PAX: DintyMoore, sooner, AAA, Puzzlah, SalPal, Shakira, Étouffée, Oatmeal, Timber, Sooie, Firefox, morning stār, Cheesehead, El Capitan, Toothless, CanePole, Cherry Maguire FNGs: 1 Cherry Maguire COUNT: 17 CONDITIONS: Soupy
WARMUP: Mosey down to the field, 15SSHs, sprints, power skips, karaokes.
THE THANG: Ultimate frisbee! Scoring team does 5 burpees; scored upon team does 10 merkins.
The Deep State Deeps (skins) – AAA – morning stār – Timber – Oatmeal – DintyMoore – Cheesehead – Toothless – Firefox
The Aquatic Assassins: – El Capitan – SalPal – sooner – Shakira – Étouffée – Puzzlah – Canepole – FNG Cherry Maguire
The Aquatic Assassins jumped out to a quick lead, but then the Deep State Deeps took clawed back. Scored stayed close until the Deep State Deeps scored 4 unanswered, ultimately prevailing 10-5, assisted by some highlight reel layout scores by morning stār and DintyMoore (you read that right).
MARY: Sweat while walking back to Startex
MOLESKINE:
ANNOUNCEMENTS: – Welcome FNG Cherry Maguire! Sorry, not sorry! – CSAUP – Next week, atlantis will be closed. Converge on greenmachine for more ultimate frisbee
COT: – Squatter and family – Sooner’s coworker – Salpal’s sister
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Insane Train: Good Old Fashioned Beatdown

Date: 2026-07-15 AO: Insane Train Q: Shakira , PAX: Half Lyfe, Shakira, Siri, Roadkill, El Capitan, Dr. Dump, Boulder FNGs: 2 Dr. Dump, Boulder COUNT: 7 CONDITIONS: Very Good
WARMUP: Salpal style warm up with 30 merkins, 20 Mike Tysons, 10 SB Burpees, 40 flutter kicks, and 1 minute overhead hold
THE THANG:
10-10-20-30
Partner up. 4 stations, increase reps each circuit. Random SB overhead holds inserted by Q at various points in workout.
1) SB burpees + Flutter Kicks 2) Bearhug bag squats 3) Rows 4) RDLs
MOLESKINE: Consistency is King! Thanks for showing up consistently for our community.
ANNOUNCEMENTS: Frisbee tomorrow at Atlantis! Nash West Wednesday night hang coming soon in August!
COT: Prayers for Siri as he ends Paternity leave and starts up work again.
PLAYLIST: NBA Halftime Jams
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[Pain Train] Pain Train

Date: 2026-07-10 AO: Pain Train Q: Bean Burger (Fairview, TN) , Ruby Red (Fairview) PAX: Half Lyfe, Siri, FLO, Shakira, Juicy J, Cheeks, Pebbles, Ruby Red (Fairview), Bean Burger (Fairview, TN), Roadkill, El Capitan FNGs: None COUNT: 11 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] #PainTrain: Not Your Mom’s EMOM

Date: 2026-06-12 AO: Pain Train Q: El Capitan , PAX: Cheeks, Juicy J, Pebbles, FLO, Derby, Shakira, El Capitan FNGs: None COUNT: 7 CONDITIONS: THICK
WARMUP:
Climbing Stretch Routine Willie Mays Hays + Bacs / BacBacs 15x
THE THANG:
Mosey to 9-Square Court
EMOM (5 sets per round) // Indigenous Sandbag Run (1 lap around track after each round) 
~10 count rest after each lap
Round 1 – 6 Burpee + Pull-Ups
Round 2 – 7 Perfect Merkins
Round 3 – 8 Mtn. Merkins (4x Mtn. Climber + wide merkin)
Round 4 – 7 Vegas Weddings (4x J-Lo’s + Diamond Merkin)
MOLESKINE:
Seek to serve your family and neighbors “quietly” – not keeping score or seeking attention. All for the good of others and God’s glory.
ANNOUNCEMENTS:
Shakira really wants to hit up #the-brig. And SalPal is scheduling a convergence there for 06/27. Who’s in?!
COT:
Prayers for Squatter’s wife and family. Prayers for travel mercies this weekend.
Thank you FLO for the delicious FloJoe:tm:
PLAYLIST: ‘00s Alternative + Rap Bangers
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The Knoll

Date: 2026-06-11 AO: The Knoll Q: Shakira , PAX: Sooie, Juicy J, Pebbles, Shakira, Roadkill FNGs: None COUNT: 5 Conditions: perfect weather filled with anticipation and excitement
Warm up: Warm up (jog increasing speed, side shuffle, high knees, butt kicks, open the gate, lung with twist)
Drills: Passing & dribbling
The THANG: World Cup Workout Trivia Time 90 minutes in a game = 90 hammers 45 minutes in a half = 45 partner ww2s 30 minutes Extra Time = 30 hammers 13 goals for messi = 13 skater squats 11 players on a team = 11 skater squats 5 shots in penalty shoot out = 5 skater squats
World cup game soccer format Every goal = 5 merkins 
Trivia Time pt. 2 World Cup 1994 = 94 american hammers  48 teams this year  = 48 skater squats US won bronze in 1930 = 30 skater ww2s
Bonus: Partners kick and chase the ball 1 minute plank to Shakira’s world cup hit “Waka Waka”
Moleskine: It’s easy to get stuck in our daily routine and forget that we live in a big world full of people very different than us. Take some time this week to celebrate how diverse the world is!
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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 Knoll

Date: 2026-06-09 AO: The Knoll Q: Shakira , PAX: Shakira, Pebbles, Étouffée, morning stār, Bumblebee🐝 (2.0), Bear Grylls ʕ•ᴥ•ʔ (2.0), Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) FNGs: 2 Snoozy bear ʕ•ᴥ•ʔ (2.0), Mugsy🍻 (2.0) COUNT: 8 CONDITIONS: perfect conditions for a nice sweat followed by a light shower
WARMUP:
Arm circles Willie Mayes Hayes Downward dog to merkin x 5 Butt kicks High knees Walking hamstring stretch
THE THANG:
Partner frisbee toss – Every throw squat and take a step back. +1 rep each throw – Repeat with burpees. Squats up to 15, burpees up to 8
120 squats total, 36 burpees.
Ultimate frisbee  – Every Drop = 1 burpee/6 mountain climbers – Every Score = 5 Lt. Dans/5 mike tysons
Lost track, but well over 60 mountains climbers and 50 Lt. Dans
Frisbee Golf Mary for time – Total group shots = reps – 36 mountain climbers to finish exercise
MOLESKINE: When I learned to play frisbee, I was very bad at it and it took me a long time to learn to have fun at something I was bad at. Find places in your life to do a reality check and calibrate when you need to have fun, adopt a learner’s mindset, and work hard.
ANNOUNCEMENTS:
COT: Prayers for Squatter and his family, the Banker’s friends, and that we all would find moments to be grateful this week.
PLAYLIST: