Tag: Sooie

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Shakira’s Racewalk School (Pt. 1)

Date: 2026-02-10 AO: the-knoll Q: Shakira PAX: Stubs, Roadkill, Juicy J, FLO, AAA, morning stār, Shakira, Étouffée, Wolfpack, Sparrow, Derby, Pebbles, Sooie, Bumblebee (2.0), Link (2.0) FNGs: None COUNT: 15 CONDITIONS: Upon rising from bed, the PAX were greeted by Piglet’s Favorite Kind of Weather (Shorts Weather) and a balmy temperature of 47 degrees. Our resident meteorologist, Juicy J, informed us that the feel-like temp was 42 so the PAX would have to keep moving if they were going to stay warm in the Gloom. Fortunately, by the end of the workout several PAX reported that they were sweating buckets and the feel-like had mysteriously risen to 70.
WARMUP: 30 side straddle hops, 15 Baby arm circles, 15 Back backs, 15 Press ups, 15 Twinkle Toes, 10 low slow merkins, Mosey.
Pebbles, Derby, and Étouffée wanted to make sure they weren’t late for Shakira’s school so they showed up early for an extra 10 minutes of sand bag burpees.
THE THANG: The PAX began their initiation into Shakira’s Racewalk School with a brief explanation of the rules of Racewalk and a group mosey. Bumblebee and Link appeared to be future racewalk olympians and are on the Shakira shortlist for full scholarships.
Next, the PAX’s completed an endurance test called the 7 of Diamonds workout: 4 sets of Burpees, Iron Mikes, WW2s, and Twinkle Toes in increasing count (7, 14, 21, 28). MOT was a choice between bear crawl and imperial walkers.
Finally, the PAX completed a 10 minute “Move & Hold” Lie Detector test to discover if their “Hips Don’t Lie.” Results were mixed, so we will have to repeat this experiment again soon.
60 second plank 3 x 30s glute bridge, 30s hold (Rleg, Lleg, both) 3 x 30s core exercise, 30s hollow hold or plank (scissors, dying cockroach, Shakiras (Jlos)
MOLESKINE: “When you fall get up, oh, oh…And if you fall get up, eh, eh”
ANNOUNCEMENTS: Holy smokers coming up soon in East Nashville!
COT: A moment of silence to reflect in gratitude for what we have and pray for all in need.
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(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!
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Ruck Around Find Out

Date: 2026-02-02 AO: the_eddy Q: Sooie PAX: Juicy J, Half Lyfe, FLO, Roadkill, Motorola, Choo Choo, Sooie, Stubs FNGs: None COUNT: 8 CONDITIONS: 25 feels warm after single digits but it was an ice rink.
WARMUP: park FLO’s truck
THE THANG: Ruck around the paved base trail. Find out the extent of the tree damage.
MOLESKINE: “If you’re going through hell, keep going” -often attributed to Winston Churchill but I couldn’t find any evidence to confirm
ANNOUNCEMENTS: Keep your eyes and ears open for anyway you can help those in need in the aftermath of this ice storm.
COT: Moved all vehicles out of the skating rink (parking lot). Enjoy some coffee! Thanks Stubs !
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Snow day prep. Gets those legs and core ready for pulling kids up hill on sled.

AO: the-knoll
Q: Half Lyfe
PAX: Pebbles, Malibu, Sooie, Piglet, AAA, Étouffée, Roadkill
FNGs: None
COUNT: 8
CONDITIONS: chilly, clear skies, beautiful morning.

WARMUP: SSH, IW, OHP, Seal Claps, WMH, Runners Stretch.

THE THANG: 8 stations.
1 (timer) – run to back stop and back.
2 feet elevated, legs at 90 degrees up against playground wall equipment. 4 exercises 20 reps each. Touch both hands to wall (crunches), alternate touching wall (think heal taps), elbows to knees (crunches), elbows to opposite knees (crunches).
3 step ups with sand bag
4 squats with sand bag.
5 on the ground V formation and imagine 2 dumbbells about 20″ apart (3 exercises) moving legs to I position and Y position (inside dumbbell and outside dumbbell), next is both feet making an M over dumbbells. Then alternate foot M – one foot over and back. Other foot over and back.
6 ultimate lunge with sandbag. Forwsrd, side, back.
7 J Lo’s with mountain climber
8 flutter kicks with press. 4 count flutter kick 2 count press

Exchanged rope flow for backstop run as timer as we got closer to the end. (Thank you Piglet and morning stār).

Always a pleasure to lead. Thank you for coming out and embracing the cold.

MOLESKINE: long weekend spent a lot of time with kids. Love watching them grow and learn new things.

ANNOUNCEMENTS: Wed night Bible Study starting up, lean pax going on. Check slack. Prepare for winter storm.

COT: Count off, name o rama, prayers, coffee.

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Easiest EMOM Ever (E3)

AO: the-knoll
Q: Sooie
PAX: Pebbles, Étouffée, AAA, Sparrow, Malibu, Roadkill, Sooie, Legos, Stubs
FNGs: None
COUNT: 9
CONDITIONS: 50 degrees beneath a waning gibbous moon.

WARMUP:
– Imperial Walkers 8x (why 8?!? No idea)
– Good Mornings 5x
– 10x in cadence of each: BAC, BBAC, Shoulder Tap, overhead clap, seal clap, Moroccan night clubs, over head press, scissor chops
– Scorpions
– Hill sprints/mosey 3x at 50/75/100% effort

THE THANG:
E3: Every minute in the minute 3 exercises, 1 rep each.
– pull-up with 5 count descent
– Plyo merkin 5 count descent
– Squat broad jump 5 count descent
Repeat 30x

Mary:
Leg lifts
American hammers
Plank

MOLESKINE:
Cultivate intentionality whenever you can.

T-claps to Étouffée and Pebbles for showing up early for a pre-EMOM EMOM with sandbags!

ANNOUNCEMENTS:
leanpax

COT:
Prayers, coffee, and catch-up!

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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:

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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.

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Over the hill (and back again)

AO: the_eddy
Q: Roadkill
PAX: Half Lyfe, Juicy J, Legos, Sooie, Choo Choo, Motorola, Stubs
FNGs: None
COUNT: 8
CONDITIONS: Not so cold

WARMUP:

THE THANG: A quick ruck up the Ukraine trail and back again.

MOLESKINE: “You can’t go back and change the beginning but you can start where you are and change the ending” – CS Lewis. Even though New Years is a great time for big changes, we have the same opportunity with every new day.

ANNOUNCEMENTS: Nada

COT: Count off, Prayer, Name-a-Rama, Olive Oil double shots for Stubs & Roadkill followed by merciful coffee.

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Cold 11s

AO: the-knoll
Q: Pebbles
PAX: The Merchant, G-string, Étouffée, Sooie, Roadkill, Link 1.0 from Houston!
FNGs: None
COUNT: 7
CONDITIONS: Coldest day yet. Beautiful sunrise.

WARMUP:
Side Straddle Hops
Bacs
Bac – Back’s
Take off running when Étouffée showed up late
Mosey to stop sign and back

THE THANG:
2 rounds of 11s.

Pull-ups and Carolina Dry Docks – wall sit for the six
Iron Mikes and Lt. Dan’s (aka ultimate Lt. Dan’s)

5 minutes of Mary

MOLESKINE:
We ran for 40 minutes and Mary for 5 minutes. Fantastic work by all Pax pushing through the leg fatigue.
Shoutout to Link 1.0 joining us from Houston. Roadkill for HCing even when he didn’t want to. Sooie for bringing the cups. Always good to see The Merchant! G-string and Étouffée for pushing the pace.

ANNOUNCEMENTS:
Christmas party next week.
Encouragement for Derby and Hair Band as the prep to run 50K on Saturday!

COT: Prayers were said to counteract the darkness and in anticipation of the coming light.

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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.