Tag: Siete

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[Pain Train] Riverwalk A0 Round 3

Date: 2026-09-12 AO: Pain Train Q: Half Lyfe , PAX: Hair Band, Sparrow, Half Lyfe, Siete, Barb, Sheriff Shire FNGs: None COUNT: 6 CONDITIONS: Dewy
WARMUP: SSH, Windmills, WMH, Runners Stretch.
THE THANG: Round 1 Run Aheads (Indian Runs) once person gets to front 16 Iron Mikes. 1=1. Round 2 Circle Up. Merkin Pull through a with kettle bell. PAX did merkin together then would do pull through with kettle ball. Did both left direction 2x then right direction 2x. Squat with kettle bell or plate weight pass. Did both directions. Left and Right. Did a few rounds each. Round 3: split into 2 groups. 1 group did 100 mountain climbers. Other group did weighted step ups with squat. Round 4: To the wall. Sprint up Crawl Bear down x5. Round 5 To the playground. Split into 2 groups. 1 group did 30 swing rows or pull ups. Other group did 4 count heal taps with WW2. Swap.
MARY: House of Pain Jump with Jump Squats. Leg burner.
MOLESKINE: Continue to grow this AO and get on Slack!
ANNOUNCEMENTS: Tussle coming up. 5k run and father daughters work out.
COT: Count Off, Name-o-rama, prayers, coffee.
PLAYLIST: Random.
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[Pain Train] F3 Riverwalk Round 2

Date: 2026-09-05 AO: Pain Train Q: Half Lyfe , PAX: Half Lyfe, Piglet, Inch Worm, Siete, Blinker,, Sheriff Shire, Barb FNGs: 2 Sheriff Shire, Barb COUNT: 7 CONDITIONS: perfect conditions to sweat!
WARMUP: SSH, WMH said Mission, Principles, Credo. IW, Windmills, Runners stretch.
THE THANG: Thang 1- 7 Stations. Timer is farmers carry lunge walk. Pax rotate between following exercises. SB floor to ceilings, coupon curl/overhead press/tricep extension, Iron Mikes, Merkins, coupon curl/overhead press/tricep extension, dips. 2 Rounds of that. Thang 2 – Over to the Wall Angry Bear Crawl x2 Sprints up hill x2. Thang 3 – Tubthumping Song. Held Plank everytime “Down” was side did a burpee from plank position back to plank position. A lot more downs then I thought. Fun way to finish.
MARY: N/A
MOLESKINE: Plan was to wake up at 5:20 with alarm set. Plan work out, make playlist, pack car with all the gear and be ready to leave with kiddos in plenty of time. Instead woke up at 5:43 missed alarm that was set for 5:20. Had to get 3 kids ready, snacks packed, weights packed, bikes and scooters packed for kids, coffee and water. Luckily arrived at 6:01 to a graceful PAX that was ready to work. Offer yourself Grace when needed, patience with yourself and those around you and being able to roll with the punches.
ANNOUNCEMENTS: Westside Wednesday and 5k coming up.
COT: Count off, name-o-rama, named 2 FNG’s. Welcome Barb and Sheriff Shire. Coffee. 4 FNG’s in 2 weeks ar Riverwalk. Let’s keep it going fellas!!!!
PLAYLIST:Random
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[Pain Train] Riverwalk Soft Launch

Date: 2026-08-29 AO: Pain Train Q: Half Lyfe , Hair Band PAX: Half Lyfe, Piglet, Hair Band, Roadkill, Shakira, Juicy J, Dr. Dump, Chains (Ryan Johnson), Inch Worm, Tea Bag, Siete FNGs: 2 Tea Bag, Siete COUNT: 11 CONDITIONS: Sunny and cool. Love these mornings!
WARMUP: SSH, WMH, Runners Stretch. Go over Mission, Credo, Principals. Wind Mills, Michael Phelps, Mosey to first station.
THE THANG: Half Lyfe Q: Station 1: The Hill – 2 Groups Group 1: Bear Crawl up with sand bag as team. Crawl Bear down with sand bag as team. Group 2: Alternating Jump Ups on the rocks. Switch. Station 2: The Pavillion – 2 Groups Group 1: Dips/Merkins Group 2: 4 Cones in square formation. Each cone 1 burpee. MOT between cones. Run, Side Shuffle, politicians, side shuffle. Complete 4 rounds total split into 2 half’s. Switch at the half. Station 3: The Playground – 2 Groups. Group 1: Pulls Ups/Swing Rows/Some Abs Group 2: Lt Dans around playground. Switch
Hairband Q: Partner Up Suicides Partner 1 does suicides. Partner 2 does exercise. Switch after partner is done with suicides. Freddie Mercuries (2=1) 100 Total Squats 100 Total 50 Carolina Dry Docks 50 Burpees.
MARY: N/A
MOLESKINE: Talked a little about F3 to FNG’s.
ANNOUNCEMENTS: More F3 info to new guys.
COT: Count Off, Name-o-rama, Named FNG’s, Prayers, Coffee. Welcome Siete and Tea Bag!
PLAYLIST: Random