Tag: Stubs

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Shakira’s Juicy Hips showdown

Date: 2026-02-19 AO: the-knoll Q: Juicy J , Shakira PAX: morning stār, Roadkill, Stubs, Shakira, Juicy J, Piglet, Pebbles, Hartford (canton GA) Bumblebee FNGs: None COUNT: 8 CONDITIONS: crispy
WARMUP: side straddle hops, baby arm circles, backpacks, willie may Hayes
THE THANG: f3nashville.slack.com/archives/D0A7CGJP3DM/p1771504353652699
MOLESKINE: Call yo Grandma: for me personally, I try and live life with no regrets, the past is the past, learn from it but don’t look back too much. I like to compare it to driving your car every day. Think about the rearview mirror compared to the windshield. It’s not even 10% the size. The windshield is bigger for a reason — focus on where you’re going. But every now and then, glance back and learn from where you’ve been. But anyways, one regret I do have is how often I would reach out to my grandparents. Now they’ve all passed away, but when I think back, man, one phone call to them literally meant the world to them. My grandmother would cry almost every time I talked to her. A simple phone call would literally make her day. Think about what would make your day and compare to that. Its crazy. A point here is younger people generally don’t care about phone calls anymore, its kind of dying- its all about texting and technology has ruined it. It won’t mean much to us when we get older either, not as much. It’s all old people used to have, it’s what they’re used to. That generation is dying off. So if you’re blessed enough to still have grandparents, call them, or write them letters, it’s an easy way to probably make someone’s day.
ANNOUNCEMENTS: March merkins
COT: lift up Pebbles friends
PLAYLIST: Nickelback (best band of all time right??) plus some Alien techno
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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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The Eddy???

Date: 2026-02-09 AO: the_eddy Q: Choo Choo PAX: Siri, Roadkill, Juicy J, Stubs, Motorola, FLO, Wolfpack, Choo Choo FNGs: None COUNT: 8 CONDITIONS: We had to move this week from the usual spot due to park closure
THE THANG: Ruck
MOLESKINE: It’s better to be a hole than a sink hole
ANNOUNCEMENTS: Holy Smokes check -f3-nashville-general
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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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Over the Hill and Through the Wood

AO: the_eddy
Q: FLO
PAX: Stubs, Roadkill, Motorola, Half Lyfe, Hooters, Legos
FNGs: None
COUNT: 7
CONDITIONS:

Frigid

WARMUP:

No time.

THE THANG:

Hungry Hawk up to Connector Trail and back down. Toured DeMoss cemetery on descent. Hooters was our personal Bellevue historian.

MOLESKINE:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

– Dr. Martin Luther King, Jr.

A person’s true character, courage, and integrity are revealed not when things are easy, but when they face hardship, adversity, and tough moral choices, often requiring sacrifice and standing up for what’s right even when it’s unpopular.

ANNOUNCEMENTS:

Check Slack. Please update your profile to include emergency contact information (I.C.E)

COT:

Moment of silence for prayers said and unsaid.

FloJoe consumed. N64 nostalgia discussed.

Have a great week!

FLO

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Clean Up

AO: pain-train
Q: Siri
PAX: Derby, Wolfpack, El Capitan, Stubs, Cheeks, FLO, Shakira, Roadkill, Juicy J
FNGs: None
COUNT: 10
CONDITIONS:

Nippy

WARMUP:

Side straddle hops

THE THANG:

First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank

Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.

MOLESKINE:

Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.

ANNOUNCEMENTS:

LeanPAX ongoing

COT:

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Eddy Ruck

AO: the_eddy
Q: Juicy J , Juicy J, Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs
PAX: Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs, Juicy J
FNGs: None
COUNT: 7
CONDITIONS: only 23 degrees

WARMUP: none

THE THANG: 2.5 mile rucking around Edwin Warner Park

MOLESKINE: The importance of Fasting and how great it is for your body. A lot easier than expected.

ANNOUNCEMENTS: LeanPax and Holy Smokers coming up

COT: Lift up Wolfpack, Juicy, and Lego’s friends in prayer. Prayer to close us out. 1-2-3 LEAD!

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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.