Tag: Shakira

Posted on

[insane_train] Dora Dora Insanity

AO: insane_train
Q: Juicy J
PAX: Shakira, Piglet, Derby, Stubs, Juicy J
FNGs: None
COUNT: 5
CONDITIONS: Perfecto

WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, stretch on your own

THE THANG: Sandbag Edition
Split into pairs
Each pair has one sandbag
One partner works while the other runs the loop
When the runner returns, switch
Pick up exactly where your partner left off
Keep rotating until all reps are complete

The Work (per pair)
Complete the following together:
• 200 Sandbag Squats – you can bear hug or shoulder
• 150 Abs
• 100 Sandbag Push Press
• 100 Sandbag Lunges (50 each leg)
• 100 Russian Twists
• If you finish early, join with other groups until we all finish together

MOLESKINE: Family traditions and reaching out to old friends

ANNOUNCEMENTS: leanpax

COT: Pray for Piglets Dads pacemaker situation and family travels. Prayer to close us out.

Posted on

Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

Posted on

Feeling Smoked

AO: pain-train
Q: Stubs
PAX: Roadkill, FLO, Derby, Juicy J, Stubs, Shakira
FNGs: None
COUNT: 6
CONDITIONS: chilly with a a crisp breeze

WARMUP:
SSH x15
BACs x15
BACBACs x 15
Low slow squats x10
Slow mercs x 5
WMH oyo
Mosey to get coupons

THE THANG:
Part 1
4 stations
1. Bent over Rows with coupon
2. squats with coupons
3. Dips
4. Decline mercs

Timer ran around playground track with sandbag. Rotate upon return.
Did 3 rounds of this

Part 2
4 stations
1. Dead lift with sandbag
2. LBCs
3. Step ups
4. incline mercs

Timer farmer carry coupons on path inside playground

Only able to get 1 round in

Mosey to return coupons.

Ended with 90 seconds of plank

MOLESKINE:
A small act of kindness goes a long way. It can be infectious
ANNOUNCEMENTS:
Insane Train officially launches at red caboose on Wednesday Jan 7th and every Wednesday thereafter.

COT:
Prayers and Coffee…thx FLO for the floejoe

Posted on

Angry bear

AO: the-knoll
Q: Étouffée
PAX: G-string, Timber, Piglet, Roadkill, Stubs, Gold Digger, Shakira, Sparrow, Blade
FNGs: None
COUNT: 10
CONDITIONS: Warner than expected

WARMUP: ssh, backs, Willie mays hayes

THE THANG:

Thang 1:
PAX split into 3 groups, completing 3 full rotations of 2 exercises with a MOT in between constantly moving SBs.

Group 1 completed pull-ups
Group 2 MOT angry-bears with SBs to
Group 3 coupon thrusters, then angry-bears back with SB to group group 1, etc.

Thang 2:
20 yrd SB carry
30 yrd sprint.

Groups 1-3 each had 5 turns carrying the entire PAX’s weight;

Mary: Ring of Fire

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Heat Wave!

AO: pain-train
Q: Derby
PAX: Chili Dip, Shakira, Juicy J, Piglet, Green Thumb, Blade
FNGs: 2 Green Thumb, Blade
COUNT: 7
CONDITIONS: Excellent

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

Motto and Core Principles

THE THANG: Load up Sand Bags/Coupons

Completed 10 rounds of the following:
10 WWII’s
10 Merkins
10 SB Rows
10 SB Curls
10 SB Squats
Mosey to Playground and rep out Pull-Ups. Quantity matched the Round Complete.

Halfway thru the above we took a break to do ~20 yards of Lunging Sand Bag Burpees. At turnaround PAX completed 50 WWII’s before returning back to start via Lunging Sand Bag Burpees.

MOLESKINE: Grateful to see FNG’s today!

ANNOUNCEMENTS: Check Slack

COT: Prayers up for Juicy J’s friend Nancy as well as those dealing with anxiety/loss this Christmas Season.

Thank you for the opportunity to lead this morning!

:horse_racing:

Posted on

Tussle Takeover

AO: pain-train
Q: G-string , SalPal
PAX: Shakira, FLO, Siri, Motorola, Derby, Cheeks, Half Lyfe
FNGs: None
COUNT: 9
CONDITIONS: Cold and wet

WARMUP:
SalPal started off on Q. We moseyed a few laps around the park, indigenous style. The six performed an exercise (Lt. Dan’s for first time through the PAX then Burpees) before running to the front of the line.

THE THANG: THE FLAG CAME OUT!
Unbeknownst to SalPal, I had the tussle flag in my truck ready to flex its magical powers of Q-Jacking. The flag came out, was planted, and we were off.
– Five rounds
– 5 pull-ups
– 10 reverse lunges with coupon or sandbag (2-is-1)
– 15 thrusters with weight
– mosey around the playground
– Four rounds
– 10 Rows with weight
– 15 HR Merkins
– 20 Squats with weight
– Broad jump to fence and bearcrawl back
– Little Drummer Boy
– High Plank with a merkin for each “Pa-rum-pum-pum-pum”

MOLESKINE:
“Is is hardly possible for (each man) to think too often or too deeply about.. his neighbor. The load, or weight, or burden of my neighbour’s glory should be laid daily on my back, a load so heavy that only humility can carry it, and the backs of the proud will be broken. It is a serious thing to live in a society of possible gods and goddesses, to remember that the dullest and most uninteresting person you talk to may one day be a creature which, if you saw it now, you would be strongly tempted to worship, or else a horror and a corruption such as you now meet, it at all, only in a nightmare. All day long we are, in some degree, helping each other to one or other of these destinations.” The Weight of Glory C.S. Lewis

ANNOUNCEMENTS:
– Grow School on 12/6
– Christmas party next Saturday

COT:
– Prayers were offered up.

Posted on

Temperature Is Just a Number

AO: pain-train
Q: Sooie
PAX: Derby, Juicy J, Piglet, Shakira, Chili Dip, Sooie
FNGs: None
COUNT: 6
CONDITIONS: :cold_face::cold_face::cold_face::slightly_smiling_face::slightly_smiling_face:

WARMUP:
– motivators from 6
– SSH 20 (for Chili Dip)
– BAC
– BBAC
– Low slow squat + seal clap
– WMH OYO
– imperial walkers

THE THANG:
Grab the sandbags and mosey over to pickup coupons from behind the stage. Mosey to playground and assign stations.

Station 1 (timer)
With the sandbag, Deadlift → Clean → Press → Drop bag behind you → Explosive backward jump over the bag → repeat until you’ve gone ~10 yards → Bear crawl/drag it back to start → rotate.

Station 2
Overhead block hold while holding wide-stance squat

Station 3
Sandbag chest press (AMRAP)

Station 4
Block lunge row (AMRAP)

Station 5
Block lunges (AMRAP)

Station(ary) 6
Juicy J did his thing despite injury.

Repeated entire rotation 4x. Very fitting considering the soundtrack was Vivaldi’s Four Seasons.

MOLESKINE:
Start thinking about New Year’s resolutions/goals for 2026. Getting traction begins with an idea, then verbally articulating it, then writing it down with achievable steps.

ANNOUNCEMENTS:
– Christmas party 12/12 Hair Band!
– Grow school 12/6 SalPal

COT:
Prayers said and Derby draught ☕️ drank.

Posted on

Keep ’em Movin!

AO: the-knoll
Q: Derby
PAX: Wolfpack, Papa Bear, Shakira, Roadkill, Link (2.0)
FNGs: None
COUNT: 6
CONDITIONS: Wet Cold

WARMUP: 50 SSH, BACs, BACBACs, Air Press, WMH, Good Mornings, Runners Stretch, 5 Slow Merks, 5 Slow Squats, Mosey

THE THANG: Pair up for Dora

Round 1: Runner runs to fire hydrant with partners accumulating:
200 Merkins
200 Squats
200 Dips
100 Hanging Knee Ups

Group Mosey once complete

Round 2: Same running route accumulating:
100 Merkins
100 Squats
100 Dips
50 Hanging Knee Ups

Round 3: Same running route while partner holds plank

MOLESKINE: As we close out the year challenged PAX to reflect on their accomplishments this year. Too often we only stack the receipts of negatives and need to push those aside and be proud of physical goals achieved, relationships mended, career advancement, etc.

ANNOUNCEMENTS: 12/6 Grow School at Sevier Park and 12/12 Ugly Sweater Party both being coordinated/hosted by Hair Band

Check Slack for other events.

COT: Prayers for opportunities and direction for our brothers currently in the midst of new and changing careers.

Posted on

Murpharama

AO: the-knoll
Q: The Banker
PAX: Timber, Malibu, morning stār, Gold Digger, Pebbles, Half Lyfe, El Capitan, Papa Bear, Étouffée, AAA, Shakira, Derby, Roadkill, Bumblebee, Federer
FNGs: None
COUNT: 16
CONDITIONS: Sweaty

WARMUP: 20 slow squats, 20 knee ups, 15 butt kicks, 20 slow merkins

THE THANG: Murph! 1 mile, 100 pullups, 200 merkins, 300 squats, 1 mile

MOLESKINE:Think about the low points during the workout and the negative thoughts that entered your mind. Replace with positive thoughts!

ANNOUNCEMENTS: lets pass the hat around for MinniePearl if you are able to.

COT: Prayers for individuals with specific requests and in general for the group.

Posted on

42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*