Tag: The Merchant

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[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:
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Summit Wolf Mountain

Date: 2026-04-08 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Juicy J, Shakira, Derby, Wolfpack, The Merchant, FLO, Natural Ice FNGs: None COUNT: 8 CONDITIONS: shorts? Pants? Hoodie? Tarps off? I don’t know what to wear anymore.
WARMUP: Run and get a couple coupons.
THE THANG: sandbag run to the bottom of Stirrup drive with a few Burpee pitstops.
Lunges up the steepest road in Bellevue, stopping every 10-15ish yards to complete 10 SB rows, 10 Merkins, 10 SB Presses.
SB Mosey back stopping for burpee pitstops along the way.
MOLESKINE: shots in buttholes… or something like that.
ANNOUNCEMENTS: CSAUP in August – Check with Chunks. F3 Dads workout coming up at Red Caboose Park. Juicy half marathon. Check the slacks!!
COT: Go find a mountain to climb today.
PLAYLIST: mumbles and chatters.
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2 Year Anniversary!

AO: the-castle
Q: Chunks
PAX: Horizon, The Merchant, Mr. Pancake, hambone, Pep, Strutter, Cross-stitch, Fabuloso, Squatter, Space Baby, Juicy J, Brown Slip, Butterfingers, Victoria, Fanny Pack, Flipper, Abacus, Diddy Kong
FNGs: 2 Abacus, Diddy Kong
COUNT: 19
Celebrated the 2 Year Anniversary of The Castle’s start as an OTB workout.

Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.

Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.

Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.

Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.

Finally, 5 mins of MARY and 5 Burpee buy out.

Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.

BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.

Prayer requests: Travel, Strutter’s family

COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.

There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.

SYITG,
Chunks

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Three dr in Nashville because their wives brought them

AO: titan
Q: Pep
PAX: Squatter, The Merchant, Spinal Tap, Young and Restless, SalPal, Choo Choo, Tim the Toolman, Sherlock, Papa Bear, Intel, rooster, moped
FNGs: None
COUNT: 13
CONDITIONS:
Cold but felt comfortable after 14 degrees on Monday

WARMUP:
Little baby arm circles
Imperial walkers
Willie mays Hayes
Good morning

THE THANG:
run to West End side of the square
move through field in a rectangle
Indian run plus:
– mosey
– Bernie
– Skip
– side shuffle
– lunge walk
– bear crawl
– duck walk

finish with a short round of Mary

ANNOUNCEMENTS:
Jan 1 convergence at stronghold
Tomorrow (Thursday) night moves at bottom of the hill at the capitol building

COT:
Y&R’s wife is having a rough go. It is a year since her parents passed

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“Die Hard” – A Christmas Workout

AO: greenmachine
Q: Matador , EZ-Go
PAX: Shy Guy, Esposa, Hipster, Cowboy, Chunks, Grape, Topanga, Matador, Pep, EZ-Go, The Merchant
FNGs: None
COUNT: 11
CONDITIONS: As cold as Christmas on the 30th floor of a skyscraper with the windows blown out

WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc

THE THANG: DIE HARD

Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times

Survive against terrorist-thieves, lead by Matador
Start in Endzone 
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises

Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages

Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times

The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back) 

MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.

ANNOUNCEMENTS: this is what slack is for

COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.

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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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WEIGHTsteros 2

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Shy Guy, CubCadet, Puzzlah, Tim the Toolman, Michelin Man, The Merchant, Fud (DR), Solaran? (DR)
FNGs: None
COUNT: 9
CONDITIONS: moderate cold. Tights appropriate but could have done shorts.

WARMUP: nil

THE THANG: Butt Stuff

Run the park lap

Monkey humpers for length of the America. Standard: “Bootylicious”. On “Booty,” do a star jump.

Partner Up. 2 rounds.

Partners 1 does broad jumps (round 1) or high knees (round 2) to the vehicles and jogs back
Partner 2, with a block, does:
Squats
Lunges
Bulgarian Split squats
Step ups
Stand ups (from a sitting position stand up with one foot with a block)

Squats for length of the classic: “My Humps.” On “Humps,” do a 5 monkey humpers. Oh my humps…

Mary for time

COT: Never Miss A Monday. See you next week

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Sore already

AO: handsomizer
Q: Wolfpack
PAX: Black Lung, Spinal Tap, Freakonomics, Salami, Natural Ice, The Merchant, TripleH
FNGs: None
COUNT: 8
CONDITIONS: Not as cold as anticipated due to the highly scientific fact that the ground is already cold therefore it releases heat and makes the air not as cold as you think it might be. From the scientist Natural Ice

WARMUP: The usual suspects

THE THANG:
Not even sure what to call this yet… Think Indian Runs, but without the running and exercises instead.

PAX in front rests
PAX in back performs MOT to front
PAX on deck for MOT performs Burpees
PAX in the middle alternate between two exercises

R1
MOT: Lunges
Exercises: Merkins and Shoulder taps
R2
MOT: Bear Crawl
Exercises: Jump Squats and Imperial Walkers
R3
MOT: Reverse Lunges
Exercises: Merkins and Mountain Climbers
R4
MOT: Crawl Bear
Exercises: Iron Mikes and Spiccolis
R5
MOT: Burpee Broad Jumps
Exercises: Burpees and Other Burpees

MARY
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1
10 Heel Touches
10 Leg Raises
10 Flutter Kicks
20 crunches OYO
Merkin Ring of Fire 1,2,3,2,1

MOLESKINE:
Great thing about whatever this is called is that the PAX stay together… lots of good mumble chatter to be had.

ANNOUNCEMENTS: Grow school tomorrow! Holiday party on Dec 12!

COT: This is a busy time of the year… Reminder to PAX to be intentional about slowing down, enjoy the holidays, give love and be open to receiving it.

Honor to lead this morning. Thanks for the opportunity!

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WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

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Turducken

AO: titan
Q: DintyMoore
PAX: SalPal, Good Morning America, Sherlock, Tim the Toolman, The Merchant
FNGs: None
COUNT: 6
CONDITIONS: windy

WARMUP:
pick up coupons and drop at circle then 6 minute run with increasing pace

THE THANG:

10 reps each
Glute bridge, single leg (10each leg)
Incline Merkins
V-ups with blocks
Elbow to knee crunch (10 each leg)
Tricep Extensions
Hollow body holds w adductors
Alternating Hand Release Up/downs
Narrow grip bench press
Knee Drive, single leg deadlift (10 each)
Squat thrust

MOLESKINE:
Share one thanksgiving tradition

ANNOUNCEMENTS: Convergence at Handsomizer on Friday, YHC on Q again.

COT: Give Thanks