Tag: Shakira

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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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(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!
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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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Snow Prep

Date: 2026-01-22 AO: atlantis Q: Subway PAX: sooner, Pole Dancer, Puzzlah, Shakira FNGs: None COUNT: 5 CONDITIONS: foggy
WARMUP: stretching
THE THANG: coupon work Rnd 1 – 2 rounds 25 step ups – per leg (pace setter) Coupon shoulder press Coupon incline push ups Coupon Skull crushers Coupon curls
Rnd 2 – 2 rounds 25 dips (pace setter) Coupon side bends Decline pushups Coupon single armbent row pulls Coupon truck drivers
Rnd 3 – almost 2 rounds
20 WW1s Plank Hollow body hold Box cutters Alabama Prom dates
MOLESKINE:
ANNOUNCEMENTS:
COT:
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Clean Up

AO: pain-train
Q: Siri
PAX: Derby, Wolfpack, El Capitan, Stubs, Cheeks, FLO, Shakira, Roadkill, Juicy J
FNGs: None
COUNT: 10
CONDITIONS:

Nippy

WARMUP:

Side straddle hops

THE THANG:

First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank

Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.

MOLESKINE:

Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.

ANNOUNCEMENTS:

LeanPAX ongoing

COT:

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Sand Bag Tabata

AO: insane_train
Q: Natural Ice
PAX: Piglet, Juicy J, El Capitan, Shakira, Wolfpack, Siri, Natural Ice
FNGs: None
COUNT: 7
CONDITIONS: Actually pretty nice

WARMUP: SSH, Stretching, Merkins

THE THANG: – Tabata Time –

Thang 1 – 50 seconds AMRAP, 10 seconds rest
– Plank Pull Throughs
– Squats
– Merks
– Lunges
– Around the World
– Run around the track
– WW1s

Thang 2 – Burpee A Clockalypse – Now with Sand Bags

5 Burpees on the minute – but this time your lifting the sandbag over your head and dropping it
Remainder of the minute PAX performed a “resting” ab exercise
We through another lap around the track to catch out breath halfway through

MOLESKINE: Parenting is Hard, you are not alone, it does get better, there is hope!

ANNOUNCEMENTS: Mens Small Group kick off tonight at Hoppin River North at 6:45 pm.

Holy Smokers tomorrow Night

COT: Prayers were lifted!

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Tour de Insane Train

AO: insane_train
Q: Derby
PAX: Wolfpack, Sooie, Puzzlah, Piglet, Siri, Chili Dip, Choo Choo, morning stār, Juicy J, Shakira, El Capitan, Stubs
FNGs: None
COUNT: 13
CONDITIONS: Gloomy!

WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH

Credo, Motto and 5 Core Principles

THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups

Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.

Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.

Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.

MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.

The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family

ANNOUNCEMENTS: Lean Pax going strong.

COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.

Grateful for all of you guys and the opportunity to lead!

:horse_racing:

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End of the year!

AO: insane_train
Q: Wolfpack
PAX: Piglet, Stubs, Shakira, BTB
FNGs: None
COUNT: 5
CONDITIONS: Little nippy

WARMUP: Impossible

THE THANG: Played in traffic… with sandbags!
– Car = 5 Sandbag squats
– Truck/SUV = 5 Sandbag Presses
– Bus and Bigger = 5 Sandbag Rows
– Padiddle = x2 of exercise

Down to the first light and back. Switched Presses and Rows on return trip.

Ended with some Mary and hangs at playground.

MOLESKINE: Confirmed that Shakira can indeed speed walk with a sandbag. Impressive stuff.

ANNOUNCEMENTS: leanpax !!

COT: 2025 was tough with losing both of my grandmothers this year. It was also tough watching my parents be there for both of them over the past few years. Gave me an incredible model of what it truly means to take care of those that you love. I’m grateful for my parents and everything they give to our family. I hope to take these lessons into 2026 and care for and provide for my family, friends, community and myself with the same love and passion they have shown.

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Impromtu Dice Game

AO: the-knoll
Q: Half Lyfe
PAX: Juicy J, AAA, Pebbles, Shakira, Timber
FNGs: None
COUNT: 6
CONDITIONS: Feels like 14 degrees.

WARMUP: SSH, LSS, OHP, WMH, Good Mornings, Mosey

THE THANG: 2 Rounds of Dice
Rd 1
1-WWII’s
2-Heal Taps
3-Mountsin Climbers
4-Lt Dans
5-Dips
6-Run to backstop

Rd 2
1-Iron Miles
2-Box Cutters
3-Flutter Kicks
4-Swing Rows/Pull Ups
5-Absolutions
6-Sprint to Stop Sign, mosey back.

SSH between rounds.

MOLESKINE: Absolutions warm you up!

Took kids ice skating, big part of me is coaching trying to help them learn. Maybe a little to much. Ended up getting distracted and talking with some family. Next thing I know they are both skating around without the plastic ice skating walker and playing broom ball. It was great to see them get to that by themselves.

ANNOUNCEMENTS: Lean PAX coming up. NYD Convergence. Check Slack for details.

COT: Count Off, Name-o-Rama, prayers offered up, coffee and some Christmas Cookies.

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SB Burpee Ladder

AO: pain-train
Q: Derby
PAX: Piglet, FLO, Shakira
FNGs: None
COUNT: 4
CONDITIONS: Perfect

WARMUP: BACs, BACBACs, Air Press, WMH, Slow Merkins, Runners Stretch, PE Stretch

THE THANG: Starting w/ Merkins PAX then carries Sand Bags ~30 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once set is complete PAX rounds it out w/ 50 WWII’s then starts back at the top.

10 Merkins
10 SB Rows
10 SB Squats
10 SB Curl to Press
10 SB Burpees

PAX got after it and completed 3 sets!

MOLESKINE: Get those 2026 Goals established and written down both Individual and Family.

ANNOUNCEMENTS: insane_train Official Launch on 1/7!!

COT: Prayers for Piglet’s dad and FLO and all others traveling.

Grateful for you guys giving me the opportunity to lead this morning!

:horse_racing: