Tag: Siri

Posted on

LeanPax: Day 19

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Siri, Tim the Toolman, SalPal, bluemule, Grape, CubCadet, Michelin Man, Pep, Drop Trow
FNGs: None
COUNT: 10
CONDITIONS: cold. Not effin cold tho.

WARMUP: 41 SSH

THE THANG:

DORA – partners do:
100 – squat thrusters
200 – Chest press
300 – Curls
Travel- overhead carry block to car and back

LT Dans down the hill
Sprints – 50, 80, and 110%
Return to Startex

Cool Guy Mary

MOLESKINE: Thankful for MLK.

ANNOUNCEMENTS: LeanPax forever

COT: did it

Posted on

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!

Posted on

Snowboard Prep. For any shredders out there.

AO: pain-train
Q: Half Lyfe
PAX: Cheeks, Chili Dip, Derby, El Capitan, Piglet, Roadkill, Wolfpack, Siri
FNGs: None
COUNT: 9
CONDITIONS: warm and wet!

WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.

THE THANG: 80secs exercise, 10 sec rest/move to station.

Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat

MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!

ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.

COT: count off, name-o-Rama, prayers offered up.

Posted on

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:

Posted on

Six Station Siege

AO: the-knoll
Q: Sooie
PAX: Juicy J, Piglet, Siri, AAA, G-string, Wolfpack, Half Lyfe, Roadkill, Pebbles, Sooie, Gold Digger, Legos, Papa Bear, Stubs, Étouffée, Eric Phillips Snapshot (Suncoast), Derby
FNGs: None
COUNT: 17
CONDITIONS: SHORTS IN JANUARY!!!

WARMUP:
– SSH
– BAC
– BBAC
– Seal Claps
– Don Quixotes
– Plank walkout
– Plank -> lunge -> one-hand sky touch thingy
– Good Mornings
– WMH OYO

THE THANG:
Having given the disclaimer and warm up, PAX counted off in by 2 and YHC handed out glow bracelets. 1’s got green (Team Qui-Gon) and 2’s got purple (Team Mace). We then misused to the field of battle where I explained the rules:
Two teams battle to control all 6 stations in a straight line (15 yards apart).
– Capture an uncontrolled station: First team to 50 combined reps of its exercise claims it.
– Hold a captured station: Leave at least 1 PAX (but max 2 defenders) doing SSH or Imperial Walkers.
– Attack: Only adjacent stations. When both teams start repping at the same station → race to 50 combined reps.
– Losers of a contested station sprint ~100 yards out-and-back to respawn.
– Scoring: 1 point when your team controls all 6 stations at once.

Stations & Exercises
1. Burpees
2. Monkey Humpers
3. Squats
4. WW2 Sit-Ups
5. Apollo Onos (speed skaters)
6. Merkins

It was absolute chaos but fun nonetheless. No idea which team won. There was much strategery. Of note: this is the fastest I’ve seen anyone do Monkey Humpers

MOLESKINE:
I spent more time thinking about the rules that I forgot to think about a moleskine. Thus a moleskine was born: don’t sweat the details so much that you lose sight of the big picture. 17 men came out for a wonderful start of 2026!

ANNOUNCEMENTS:
insane_train official launch tomorrow (1/7)! Derby has done an incredible job leading the charge and filling sandbags! Come out and support the launch of Nashville’s newest AO!

leanpax continues

COT:
Prayers lifted and coffee enjoyed.

Posted on

Pain Training

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Piglet, Pebbles, BTB, Scoop, Smokey the Bear
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Mosey to get Coupons

THE THANG:
11’s on the hill
– Coupon Presses at the bottom
– Coupon Rows at the top
Carry coupons to the wheelchair ramp. Lt. Dans all the way up with coupons. Return to hill.
11’s
– Merkins at the bottom
– Coupon Curls (for the gurls) at the top
Back to the ramp for Lt. Dans all the way up.
Return Coupons. Return to Startex.
Merkin Ring of fire up to 3 and back down
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.
Carolina Dry Dock ring of fire up to 3 and back down.
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.
Merkin ring of fire up to 3 and back down.
15 crunches. 10 leg raises, 10 crunches. 5 WWII, 5 leg raises 5 crunches.

MOLESKINE:
Happy to have my cousins BTB and Scoop to pain-train for a workout today along with their buddy Smokey.
Smokey and Pebbles were on a different level during 11’s!

ANNOUNCEMENTS: leanpax starts on Monday!

COT: Good vibes for the year ahead as we push ourselves to be better men.

Posted on

What do you mean “I’m not allowed to make you guys do burpees?!”

AO: the_eddy
Q: SalPal
PAX: Pitmaster, FLO, Motorola, Siri, Half Lyfe, Roadkill
FNGs: None
COUNT: 7
CONDITIONS: Still pissed about the no burpees bit.

WARMUP:

THE THANG: Rucked offroad to paved. ~48 minutes.

MOLESKINE: Pope Benedict XVI / Joseph Cardinal Ratzinger: “The world offers you comfort, but you were not made for comfort. You were made for greatness.” F3 is also not made for comfort. Reflect today on the ways you can, with God’s grace, translate daily personal excellence in F3 to greatness elsewhere.

ANNOUNCEMENTS: Christmas Eve beatdown, NYD convergence, check slack for details.

COT: Prayers for health, travel, hosting, Siri / Stubs and family health.

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

Pure Pain

AO: pain-train
Q: El Capitan
PAX: Siri, Derby, Wolfpack, FLO, Cheeks, El Capitan, Piglet, Pitmaster, Roadkill, Stubs
FNGs: None
COUNT: 10
CONDITIONS: 61 & misty

WARMUP:

Willie May Hays
Climb stretches
Slow Mo Merkins 10x

THE THANG:

Gather & Farmer-carry coupons to tennis courts

Line up along fence.

Round 1:

Burpee Broad Jump to far court’s furthest doubles line, bear crawl back
35x Rows

Round 2:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Curls

Round 3:

Burpee Broad Jump to near court’s furthest doubles line, bear crawl back
35x Floor-to-ceilings

Round 4:

Burpee Broad Jump to middle court’s furthest doubles line, bear crawl back
35x Goblet Squats

Once Round 4 is complete, start Round 1 again.

AT 6:05 — load Coupons in truck (parked by the tennis courts) & mosey back to parking lot to unload coupons / circle up at parking lot for COT.

MOLESKINE:

Last weekend, my 9 year old asked if she could help me gather leaves with the backpack leaf blower. Initially I said no but she kept asking, really wanting to help. So I taught her how to use it & pointed her in the right direction while I used the rake. We ended up working together for ~30 minutes, getting a job done that would have taken me an hour. It was a really cool & unexpected moment to bond with my daughter.

Stay open to opportunities to teach a skill to your kids! (Even when you think you could get it done faster without them).

ANNOUNCEMENTS:

F3 Nashville Christmas party coming up December 12 at Hair Band’s house!

F3 Franklin Christmas party coming up December 6. Check Slack this week for RSVP details.

COT:

Countorama, Nameorama, Prayers lifted up, & Coffeteria by Flo

It was an honor to suffer alongside you this morning, brothers! :dizzy_face: :el-capitan:

Posted on

No Sooie No Table

AO: pain-train
Q: Wolfpack
PAX: Siri, Derby, Piglet
FNGs: None
COUNT: 4
CONDITIONS: Perfecto

WARMUP: SSH’s and other moves

THE THANG:
Partner up. One partner works while other rests. One lap around the park in between exercises. All exercises done with sandbags.
– Rows 10,8,6,4,2 reps
– Pull ups 10,8,6,4,2, reps
– Presses 10,8,6,4,2 reps
– Deadlifts 10,8,6,4,2 reps
– REPEAT

Abs

MOLESKINE: the chatter was mumbled

ANNOUNCEMENTS: F3 Ugly Sweater Party on December 12th! Check 2ndf to HC!

COT: Our kitchen is finally available for use. After 2 months of no kitchen I am extremely grateful to have a roof over my head and access to the luxuries (like running water, refrigerator, dishwasher, stove, microwave, cabinets, shelves… the list goes on and on). Not everyone is as fortunate. So I go into the rest of the week with a lot of gratitude and a lot of awareness for others. Reminder to think of those who do not have the luxuries you may have and find small or big ways to help out as you are able.