Tag: Wolfpack

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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.
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The Eddy

Date: 2026-07-20 AO: The Eddy Q: Wolfpack , PAX: Motorola, Legos, Wolfpack, FLO, Roadkill FNGs: None COUNT: 5 CONDITIONS: warm and damp
WARMUP: no
THE THANG: up and down the hill with some squats at top and bottom
MARY: nope
MOLESKINE: great to be back! Roadkill (the king of cruises and kidney stones) might feel differently…
ANNOUNCEMENTS: westside-wednesday
COT: “You have to play to win, but you need to win to play.” – Michael Scott
PLAYLIST: birds and mumblechatter
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Insane Train

Date: 2026-06-17 AO: Insane Train Q: Juicy J , PAX: Juicy J, El Capitan, Derby, Wolfpack FNGs: None COUNT: 4 CONDITIONS: fantastic and perfect sunrise
WARMUP: side straddle hops, baby arm circles, backpacks, nightclubs, imperial walkers, Willie May Hayes
THE THANG: two exercise blocks, mode of Transportation in between is the new skippity hop line formation carrying sandbags.
Block 1. Bench press sandbags until fail, 20 World War II’s, run a lap with your sandbag repeat process for 15 minutes
Block 2. Suicide sprints up and down the tennis court. Three rounds, different lengths. Winners of each round: El Capitan, Juicy J, Wolfpack
Squat hand overhead press sandbags, five times, tennis court run, repeat process
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life. A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofit out there to find these opportunities.
ANNOUNCEMENTS: leanpax Channel for our July 5 launch date for Summer LeanPax, no processed food or sugars, alcohol optional, fun accountability with our friends right!? 1 month slow cheat days and prizes
COT: continued prayers for our brother Squatter and prayers for all of us Dads who need to be more patient with our Ms and 2.0s
PLAYLIST: forgot Bluetooth. Birds chirping
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The Eddy

Date: 2026-05-18 AO: The Eddy Q: Wolfpack , PAX: Wolfpack, Stubs, Choo Choo, Pitmaster, Motorola, Legos FNGs: COUNT: 6 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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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:
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There’s a raccoon in the attic

Date: 2026-05-20 AO: Insane Train Q: Wolfpack , PAX: Derby, Chili Dip, Wolfpack FNGs: None COUNT: 3 CONDITIONS: Perfect… except for the raccoon
THE THANG: There’s a raccoon in the attic! What the first thing we do?
Ignore it! – SSH, BACs, BACBACs, shoulder presses, morrocan nightclubs, seal claps
Nope… it’s still there… Climb the ladder and fix the siding – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… repair the siding again… – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… time to set a trap… – overhead carry sandbag to cone, 10 rows, run to start and back, overhead carry to next cone, repeat until you’ve carried to all five cones – do it again
Ah… finally, trap is set and it’s time to —- aaahhhhh! Call through the ceiling. – 10 lt dans as you fall through the ceiling then walk off the pain to the sign and back – do it again
Maybe it’s time to take this as a sign and call in the professionals… – on your six for some Mary while we wait for the pros to show up
MOLESKINE: Fun telling of the raccoon story throughout the workout
ANNOUNCEMENTS: Spring Fling this Sunday at Edwin Warner!
COT: Encouragement to Pax not to ignore the raccoons in their attic during daily life. If there’s something you’ve been ignoring, go ahead and face it head on earlier, rather than later to avoid the chaos, pain and destruction it’ll bring in the future if you don’t.
PLAYLIST:
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[Pain Train] F3 Dads!

Date: 2026-05-16 AO: Pain Train Q: Derby , Wolfpack PAX: Sparrow, Derby, Pitmaster, Wolfpack, Juicy J, Shakira, Piglet, Eagle (2.0), Book Worm (2.0), Creek Runner (2.0), Link (2.0), Spidey (2.0), Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) FNGs: 10 Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) COUNT: 23 CONDITIONS: Perfect!
WARMUP: BAC, BACS, Moroccan Night Clubs, Shoulder Press, WMH, Runners Stretch, PE Stretch, SSH
THE THANG: 4 Station Ladder w/ each Station marked by cones ~15 yards apart: Merkins, Squats, WWII’s and Burpees. 5 Reps per Exercises for first Set then back to start to increase reps by 5 (Burpees remained at 5). Once PAX completes the 25 Rep Set they start back at 5.
MOLESKINE: Appreciation for PAX choosing to attend the morning workout given the many other things going on today and in their lives. Challenged PAX to find other opportunities to get involved with their Communities
ANNOUNCEMENTS: Spring Fling!
COT: For Recent Graduates and Guiding them through their next chapter of life
PLAYLIST: Classic Rock!
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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
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[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
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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.