Tag: Wolfpack

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[Pain Train] Studies show that fun titles generate 42% more HC’s!

Date: 2026-08-21 AO: Pain Train Q: Wolfpack , PAX: G-string, FistShake, FLO, Bulldog, Derby, Wolfpack, Siri, Half Lyfe, Sooie, 2 a dayz, Argggg, Roadkill, Inchworm FNGs: None COUNT: 13 CONDITIONS: No complaints
WARMUP: SSH, WMH, BAC, BACBAC, AP, MNC, SC
THE THANG: Partner up!
Two rounds of… Alternate with your partner starting at 1 rep and working up to 10, Mosey between exercises – Merkins – Squats – Dips – Shoulder taps
MARY: Sprints and Merkin Ring of Fire
MOLESKINE: Sooie loves picnic tables
ANNOUNCEMENTS: TCLAPS for Derby for HCing hard at the Bellevue Farmers Market… everyone keep an ear out for the next one to support him.
COT: If you can do 1 you can do 10… Reminder to keep momentum even when it gets hard.
PLAYLIST: Crickets a’chirping
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Leg Day at the InPain Train!

Date: 2026-08-19 AO: Insane Train Q: Wolfpack , PAX: Choo Choo, Bulldog, Derby, Wolfpack, El Capitan, Siri, Chili Dip, Sooie, Argggg, Two A Days FNGs: 1 Two A Days COUNT: 10 CONDITIONS: faaaaaantastic
WARMUP: movement
THE THANG: Sandbag mosey to the end of the road
100 reps each hero style, hill sprint every 25 – Squats – Spiccolis – Reverse Lunges – Iron Dans (capped at 50)
Final sprint up Chili Dip Hill
MARY: Planks
MOLESKINE: mumble chatter slowly dwindled as the workout continued
ANNOUNCEMENTS: Join Derby tomorrow at the Bellevue Farmers Market to do some serious EHing
westside-wednesday check it!
COT: Keep moving forward.
PLAYLIST: manly grunts
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[Pain Train] BuildSB Burpee Ladder

Date: 2026-08-14 AO: Pain Train Q: Derby , PAX: Wolfpack, Roadkill, Derby, The Banker, Cheeks, Bulldog, Argggg FNGs: None COUNT: 7 CONDITIONS: :hot_face:
EARLY BIRDS: 11’s – Merkins & WWII’s w/ SB Run
WARMUP: BACS,BACBACS, The Banker Night Clubs, Air Press, WMH, Runners Stretch, El Capitan Reach to the Stars, 5 Merkins for Core Principals.
F3 Mission and Credo
THE THANG: Starting w/ Merkins PAX then carries weight ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX hammers out 25 WWII’s then starts back at the top. 10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl + Overhead Press 10 SB Burpees
Added in a couple mosey’s to ease the HR with the heat
PAX absolutely smoked it today completing 3 sets!
MARY: 45 second plank + 15 second Merkin Burnout
MOLESKINE: Shared story of 5 y/o son falling in a pool this weekend and while he’s been taking swim lessons (w/ our man Shakira!), he can’t fully swim just yet. He found the wall as I was running his direction and make it out ok. With that we reflected on how fragile life can be and encouraged PAX to think of at least 1 person close to them and personally let them know how much they mean to them.
ANNOUNCEMENTS: Wolfpack leading the charge tomorrow w/ a CSAUP at Red Caboose Park at 6 AM. Stay engaged on the Slack Channel as SalPal and SLT will be rolling out some exciting events.
COT: Prayers for School and Birth.
PLAYLIST: Stone Temple Pilots Pandora thru a busted speaker that Roadkill won’t fix :rolling_on_the_floor_laughing:
Thank you for showing up and getting after it this morning! Appreciate the opportunity to lead!
:horse_racing:
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The Knoll

Date: 2026-08-11 AO: The Knoll Q: morning stār , PAX: Malibu, AAA, Wolfpack, Timber, Half Lyfe, Lady Liberty, Pebbles, morning stār, Bumble Bee (2.0), Superstar (2.0), Lynk (2.0) FNGs: None COUNT: 11 CONDITIONS: twas nice
WARMUP: arm circles, willie mays hayes
THE THANG: – 11’s with squats and SSH, bear crawl – several rounds of bear crawl tag and some toilet tag
MARY: American hammers, and other hip flexor stuffs
MOLESKINE: appreciate the presence and affirmation for Bumble Bee! Lots of acceleration happening!
ANNOUNCEMENTS: westside-wednesday tomorrow night! Check Slack.
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[Pain Train] Loco Motion

Date: 2026-08-07 AO: Pain Train Q: FLO , PAX: Siri, Roadkill, Half Lyfe, Wolfpack, FLO, Bulldog, Fish 🐟 Shake 🤝 FNGs: 1 Fish 🐟 Shake 🤝 COUNT: 7 CONDITIONS:
Incredible
WARMUP:
Good mornings, SSH, Willy Mays, M. Phelps
THE THANG:
Grab choice of coupon or sand bag and mosey to playground.
Each exercise x 10 for 10 minutes. Run lap after 2 rounds.
Set #1 1. Merkins 2. Curls with cinder block or sandbag 3. Spicolis 4. Pull Ups
Set #2 1. Upright row 2. Overhead press 3. Step Ups 4. Dips
Set #3 1. Bent over rows with swing or sandbag 2. Plus Size Prom Dates 3. Squats 4. Step Ups
MARY:
None
MOLESKINE:
Take the necessary time for self reflection.
ANNOUNCEMENTS:
westside-wednesday next week, August 12!
Check Slack for all happenings!
COT:
Welcomed FNG, Fish Shake!
Moment of silence for prayers said and unsaid.
Flo Joe enjoyed and a ride hitched to a moon landing man with a tent tied to his horse. Or something like that.
Have a great weekend, gentlemen!
PLAYLIST:
Blind Melon bangers – thanks Half Lyfe !
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Yes Derby This is Still One of the Toughest Spots in Nashville

Date: 2026-08-05 AO: Insane Train Q: SalPal , PAX: Wolfpack, Derby, Siri, Juicy J, El Capitan, Roadkill, SalPal, ARRRG!!!, Bulldog FNGs: 2 ARRRG!!!, Bulldog COUNT: 9 CONDITIONS: Ripe with promise.
WARMUP: SSH with review of F3 + 5 Core Principles. Flower Routine with Weighted Squats, Merkins, Leg Lifts.
THE THANG: DORA!!!! 50 pull-ups, 100 50Blockies/Sandbag Burpees, 150 100 Amish Wobbles (Lt. Dan’s with a coupon), 200 150 Swings, 250 Thrusters until the 6 came back.
MARY: Assorted.
MOLESKINE: Modify as necessary!
ANNOUNCEMENTS: Wednesday Westside Meetup, 1000 FNGs, patches for milestones courtesy of Dilbert, events inbound, as always please check slack. T-Claps to our FNGs, and for Derby EH’ing.
COT: Births, deaths, and the lives that fall in between.
PLAYLIST: GREEN SALLY UP, GREEN SALLY DOWN + assorted classic rock hits
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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: