Tag: Siri

Posted on

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
Posted on

[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
Posted on

[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:
Posted on

Insane Train: Throwing Sand Bags!

Date: 2026-05-13 AO: Insane Train Q: Shakira , PAX: Juicy J, Derby, Choo Choo, Siri, Stubs, Shakira, Wolfpack FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Earlybirds got some rucking laps in. Next, motivators and a mosey with 50 intermittent & sundry squats. We threw in a lunge walk and wall hold in honor of Wolfpack.
THE THANG: Moving Sand bags!
First set: 50% of Pax forward toss a sand bag 5 times then jog back. Others hold a plank. Swap until the bag gets to the top.
Second set: Backwards overhead toss. Other PAX do SB burpees.
Third set: SB drag & Curls
Fourth Set: Relay race & SSHs. Which team can move the most weight?
Bonus: CPRS (Curl, press, raise, squat) in cadence. Increasing in count from 4 to 8. Lunge walk with partner and SB.
MARY: J-los and Plank till time.
MOLESKINE: F3 gives us permission to push ourselves hard in a safe, fun environment. Draw boundaries in your life around areas you need permission to push hard and places you need to rest/relax
ANNOUNCEMENTS: F3 dads this Saturday!
COT: Prayers for family, health, and life changes, especially for our kids,
PLAYLIST: God’s creation and mumblechatter
Posted on

[Pain Train] Presidential Fitness Test

Date: 2026-05-08 AO: Pain Train Q: Pebbles , PAX: Pebbles, Derby, Cheeks, Roadkill, Half Lyfe, Wolfpack, Shakira, FLO, G-string, Siri, Étouffée FNGs: COUNT: 11 CONDITIONS: Cold – stings the hands
WARMUP: Side straddle hops Bacs Back bacs Windmills Slow squats Slow Merkins
THE THANG: Get Up x 10 (sit up with block to overhead press) Human Up X10 (absolutions) Walkers x 10 ( Lt. Dan’s holding coupon) Body ups x 6 Pull ups
Run around playground
Repeat for 30min
MOLESKINE: Exercises spell out George Herbert Walker Bush Reps add up to 41. He’s the 41st president Today is my 41st birthday
We talked about the Presidential Fitness Test that fell out of favor because kids felt shame. It’s important to test yourself to know where you’re at. Where your strengths are, where other’s strengths are.
ANNOUNCEMENT Let’s go Juicy J half marathon!
COT: Prayed us out
PLAYLIST: Random
Posted on

Insane Train

Date: 2026-04-22 AO: Insane Train Q: Derby , PAX: Wolfpack, Derby, El Capitan, Squatter, Siri, FLO, Juicy J, Chains FNGs: 1 Chains COUNT: 8 CONDITIONS: Perfect!
EARLY BIRDS: 15 Minute 5 SB Burpee EMOM
WARMUP: BACs, BACBACs, Air Press, WMH, Runners Stretch, PE Stretch, SB Burpees
Mission Statement, Credo, 5 Core Principals
THE THANG: 5-10-15-20-25 Rep SB Ladder
PAX Began with 5 Reps of the Following: WWII’s, Merkins, SB Rows, SB Curls, SB Thrusters
Then Ran w/ SB for ~.2 Miles then stopped for Pull-ups with quantity based on set completed.
PAX returned to Base for 10 reps of each exercise followed by SB run and pull-ups.
All PAX completed the 5 sets getting to the top of the ladder of 25 sets of each exercise. Early finishers started back at the bottom until time.
Closed with 2 Minute Plank w/ 15 sec Merkin Burnout.
MOLESKINE: Reflected on camping with my son in the Smokies this weekend and the awareness that brought of focusing on more alone time with him. That time to connect was incredibly valuable and made me realize I need to focus more on family overall.
ANNOUNCEMENTS: Check slack for a ton of exciting events. Closest to home is F3 Dads held at Red Caboose Park on 5/16
COT: Prayers lifted for Squatter and his wife and everyone supporting them during this time.
PLAYLIST: Turnpike Troubadours Pandora and plenty of MumbleGrumbling
Excellent work today gentlemen! Thank you for the opportunity to lead this morning!
:horse_racing:
Posted on

[Pain Train] Pain Train

Date: 2026-04-17 AO: Pain Train Q: SalPal , PAX: SalPal, Half Lyfe, Siri, FLO, The Merchant, Juicy J FNGs: None COUNT: 6 CONDITIONS: MOIST
WARMUP: MURPH
THE THANG: Murder Mile (modified for time)
MOLESKINE: Siri is a liar and can’t be trusted.
ANNOUNCEMENTS: Murder Mile, Holy Smokers, Juicy J Invitational, Muprh
COT: Private intentions
PLAYLIST:
Posted on

Wolfpack Back to Back

Date: 2026-04-15 AO: Insane Train Q: Wolfpack , PAX: El Capitan, FLO, Juicy J, Derby, Wolfpack, Siri FNGs: None COUNT: 6 CONDITIONS: Perfection
WARMUP: Mosey around park
THE THANG:
Perform 1 rep MOT, politician back to start, perform 1 rep exercise, run to sandbag, repeat adding a rep to MOT and exercise each time up to 10 reps.
Round 1 and 3: MOT – SB Lunges Exercise – Merkins
Round 2 and 4: MOT – SB Murder Bunnies Exercise – Burpees
50 flutter kicks and 50 crunches between each round
MOLESKINE: Not a ton of mumble chatter, PAX came to work!
ANNOUNCEMENTS: Natural Ice posted a super big and awesome update in -f3-nashville-general. Go check it out and watch his video!
COT: We don’t know what the day ahead holds for us, but no matter what keep moving forward.
PLAYLIST: Manly grunts.
Posted on

[Pain Train] 2 year anniversary celebration

Date: 2026-04-03 AO: Pain Train Q: Timber , PAX: Cheeks, Étouffée, Half Lyfe, Stubs, Pebbles, Shakira, Siri, Derby, Timber, Pitmaster, FLO, Chili Dip FNGs: None COUNT: 12 CONDITIONS: 68 degrees, just right
WARMUP: BAC/back BACs, merkins, LS squats, motivators from 5, mosey to cinderblocks and grab 1, mosey to pull-up bars
THE THANG: hit each exercise, rinse and repeat adding 1 extra rep each round; start at 5 reps (start at 10 to level up) Pull-ups Apolo Ohnos Imperial Blocksters Nolan Ryan’s The Lion Kings Run (~100 yrds) American Hammers Iron Mikes No cheat merkins
*finished with pull-up ring of fire. Dead hang, go in circle, everyone does 1 PU and then 2 for 2nd round.
MOLESKINE: Étouffée and Derby leveled up X2 with extra weight! Shakira has made impressive gains, enjoyed fellowship afterwards, thanks Cheeks for the hot brew, thanks Publix for the buy 1 get 1 free muffins and cold brew.
ANNOUNCEMENTS: Pitmaster hosting a cookout, F3 dads event upcoming in May, check slack for more announcements and details.
COT: motivation is not a good foundation for long term success. Some of the top companies in the world have been studied to find what separates them from everyone else. As it is with the most successful people, you can’t let motivation be your driving factor in working hard. Motivation comes and goes. Some companies crushed it early on, and when things got challenging, they folded, went bankrupt, etc. As Christ did on his walk to Calvary, when things are challenging and hard, which they will be at times, put 1 foot in front of the next and keep marching.
Thanks, Wolfpack and Siri for helping get pain-train going 2 years ago.
PLAYLIST: tunes were so-so (had to start with “Timber”)

Posted on

[Insane Train] Insane Train

Date: 2026-03-25 AO: Insane Train Q: Siri , PAX: Sooie, El Capitan, Juicy J, Siri FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG: Siri Beatdown
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: