Tag: Siri

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[Pain Train] Studies show that fun titles generate 42% more HC’s!

Date: 2026-08-21 AO: Pain Train Q: Wolfpack , PAX: G-string, FistShake, FLO, Bulldog, Derby, Wolfpack, Siri, Half Lyfe, Sooie, 2 a dayz, Argggg, Roadkill, Inchworm FNGs: None COUNT: 13 CONDITIONS: No complaints
WARMUP: SSH, WMH, BAC, BACBAC, AP, MNC, SC
THE THANG: Partner up!
Two rounds of… Alternate with your partner starting at 1 rep and working up to 10, Mosey between exercises – Merkins – Squats – Dips – Shoulder taps
MARY: Sprints and Merkin Ring of Fire
MOLESKINE: Sooie loves picnic tables
ANNOUNCEMENTS: TCLAPS for Derby for HCing hard at the Bellevue Farmers Market… everyone keep an ear out for the next one to support him.
COT: If you can do 1 you can do 10… Reminder to keep momentum even when it gets hard.
PLAYLIST: Crickets a’chirping
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Leg Day at the InPain Train!

Date: 2026-08-19 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Bulldog, Derby, Wolfpack, El Capitan, Siri, Chili Dip, Sooie, Argggg, Two A Days FNGs: 1 Two A Days COUNT: 10 CONDITIONS: faaaaaantastic
WARMUP: movement
THE THANG: Sandbag mosey to the end of the road
100 reps each hero style, hill sprint every 25 – Squats – Spiccolis – Reverse Lunges – Iron Dans (capped at 50)
Final sprint up Chili Dip Hill
MARY: Planks
MOLESKINE: mumble chatter slowly dwindled as the workout continued
ANNOUNCEMENTS: Join Derby tomorrow at the Bellevue Farmers Market to do some serious EHing
westside-wednesday check it!
COT: Keep moving forward.
PLAYLIST: manly grunts
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[Pain Train] Loco Motion

Date: 2026-08-07 AO: Pain Train Q: FLO , PAX: Siri, Roadkill, Half Lyfe, Wolfpack, FLO, Bulldog, Fish 🐟 Shake 🤝 FNGs: 1 Fish 🐟 Shake 🤝 COUNT: 7 CONDITIONS:
Incredible
WARMUP:
Good mornings, SSH, Willy Mays, M. Phelps
THE THANG:
Grab choice of coupon or sand bag and mosey to playground.
Each exercise x 10 for 10 minutes. Run lap after 2 rounds.
Set #1 1. Merkins 2. Curls with cinder block or sandbag 3. Spicolis 4. Pull Ups
Set #2 1. Upright row 2. Overhead press 3. Step Ups 4. Dips
Set #3 1. Bent over rows with swing or sandbag 2. Plus Size Prom Dates 3. Squats 4. Step Ups
MARY:
None
MOLESKINE:
Take the necessary time for self reflection.
ANNOUNCEMENTS:
westside-wednesday next week, August 12!
Check Slack for all happenings!
COT:
Welcomed FNG, Fish Shake!
Moment of silence for prayers said and unsaid.
Flo Joe enjoyed and a ride hitched to a moon landing man with a tent tied to his horse. Or something like that.
Have a great weekend, gentlemen!
PLAYLIST:
Blind Melon bangers – thanks Half Lyfe !
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Yes Derby This is Still One of the Toughest Spots in Nashville

Date: 2026-08-05 AO: Insane Train Q: SalPal , PAX: Wolfpack, Derby, Siri, Juicy J, El Capitan, Roadkill, SalPal, ARRRG!!!, Bulldog FNGs: 2 ARRRG!!!, Bulldog COUNT: 9 CONDITIONS: Ripe with promise.
WARMUP: SSH with review of F3 + 5 Core Principles. Flower Routine with Weighted Squats, Merkins, Leg Lifts.
THE THANG: DORA!!!! 50 pull-ups, 100 50Blockies/Sandbag Burpees, 150 100 Amish Wobbles (Lt. Dan’s with a coupon), 200 150 Swings, 250 Thrusters until the 6 came back.
MARY: Assorted.
MOLESKINE: Modify as necessary!
ANNOUNCEMENTS: Wednesday Westside Meetup, 1000 FNGs, patches for milestones courtesy of Dilbert, events inbound, as always please check slack. T-Claps to our FNGs, and for Derby EH’ing.
COT: Births, deaths, and the lives that fall in between.
PLAYLIST: GREEN SALLY UP, GREEN SALLY DOWN + assorted classic rock hits
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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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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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The Knoll

Date: 2026-06-02 AO: The Knoll Q: Juicy J , PAX: Pebbles, Half Lyfe, Shakira, Siri, Juicy J, morning stār, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: perfecto – little wet
WARMUP: Running around the hood, high knees, butt kicks, sidewinders
THE THANG: Jump Squat Ball Toss Competition- double jump squats, toss, step back, repeat. See who can go the farthest away. Half Lyfe and Pebbles won the most rounds. although morning stār had the best moment- literally a full extension dive and catch
WW2 Partner Toss Competition: See how many you could do with a 3 minute timer, then 2 minute timer. Pebbles and Half Lyfe win again!
Dora Dora
Merry of Abs
WINNERS got a fresh F3 Sticker and organic chocolate peanut butter balls.
MARY:
MOLESKINE: “Comparison is the thief of Joy” – so how about we just stop comparing (ie social media, etc)? Here’s why…
Generational Wealth: Baby Boomers and the Silent Generation will transfer $84.4 trillion in assets by 2045. The top 1.5% of households control 42% of that transfer. Friend of yours always driving the nicer car, bigger house, or better school? Generational wealth is everywhere. So don’t compare…
Nepotism: 9 in 10 people have personally witnessed nepotism influence a hiring decision. 40% of U.S. workers have been hired at a company where a relative already worked. Only 1 in 5 employees believes their workplace is completely free of nepotism. Feel like you’re always smarter than your boss or the execs are doing “better” than you? Well Nepotism is EVERYWHERE. Don’t compare…
ANNOUNCEMENTS: Spring Fling coming up. Date TBD.
COT: Prayers up for Squatter, Half Lyfe family situation, and all those unspoken :pray:
PLAYLIST: Yellowcard
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[Pain Train] Pain Train

Date: 2026-05-29 AO: Pain Train Q: Squatter , PAX: FLO, El Capitan, Pebbles, Juicy J, Derby, Lady Liberty, Siri, Pitmaster, Squatter, Floppy Fish FNGs: 1 Floppy Fish COUNT: 10 CONDITIONS: Clear, purdy nice
WARMUP: SSH IW BAC Stretching Mosey while explaining the thang
THE THANG: Run the loop. Along the way do these exercises; 25 Merkins 20 Lieutenant Dans 5 Burpees 5 Pull-ups End loop with sandbag murder bunnies up to 1st pavilion, leave sandbag and return with burpee broad jumps Rinse-Repeat
MARY: Flutter kicks American hammers Up and Outs
MOLESKINE: Gave update on cancer healing journey for my M
ANNOUNCEMENTS: None
COT: Ended with prayer and coffee
PLAYLIST: None
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[Pain Train] Pain Train

Date: 2026-05-22 AO: Pain Train Q: Chili Dip , PAX: Pitmaster, Siri, Sooie, El Capitan, Wolfpack, Derby, Chili Dip FNGs: None COUNT: 7 CONDITIONS: Wet
WARMUP: we picked some cherries and put them in a basket and squashed some bugs.
THE THANG: team workout around the park. Total per team Member listed below. Another team member can take on more reps for the team to cover. 10 seal burpees Carry the boat(sandbag) above your head 20 pull up Carry the boat 30 Iron mikes Carry the boat 40 Merks Carry the boat 50 squats Carry the boat 60 flutter kicks Carry the boat Repeat 2 more loops cutting reps in half on each lap.
MARY: roll yourself up into a grassy sugar cookie…..bear crawl back
MOLESKINE: Make your bed. Complete the first task of the day.
ANNOUNCEMENTS:
COT:
PLAYLIST: