Tag: Wolfpack

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There and Back again

AO: pain-train
Q: G-string
PAX: Cheeks, FLO, Timber, Wolfpack, Siri, Pitmaster, AAA, @Stubbs
FNGs: None
COUNT: 9
CONDITIONS:
Balmy and beautiful

WARMUP:
– Good mornings
– Slow Squats
– Seal Claps
– BACs
– BackBACs
– Shoulder Press
– Michael Phelps
– Mosey to the Coupons then complete the lap

THE THANG:
Cones spaced out about 15 yards
Start on one end.
– 40 Merkins
– Lt. Dan’s Magic Legs (coupon) to cone
– 20 Monkey Humpers
– Lt. Dan’s Magic Legs (coupon) back to start
– 40 Coupon Rows
– Bearcrawl to cone
– 20 Monkey Humpers
– Bearcrawl to start
Rinse and repeat for 30, 20, and 10 reps.

Thang 2:
Teams of three
– Dora for the team
– 150 merkins
– 150 rows
– Then the three coupons must be moved to the far cones. One pax carries one coupon while the other two wheelbarrow.

Finished with four minutes of Mary.

MOLESKINE:
I am anticipating the loss of my great-grandmother any minute. She was given two days to live four days ago, and every time my phone buzzes, I tense up. I am dreading a call that I know will come which is stealing my joy and wearing me out.
Grani would never stand for this. She used to say “Live for the punchline.” By that, she meant find the joy and the story in everything that happens. I shouldn’t allow this fear of pain cause me to suffer more. It can’t cripple me.
Instead, I suggest we should look to the past with gratitude and toward the future with hope. It isn’t criminal to mourn, but we have to remember joy.

ANNOUNCEMENTS:
There will be a chili cookoff some time in October

COT:
It was a heavy morning. Prayers were offered up and we grew in fellowship.

Thank you for the honor of leading you gentlemen this morning.

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There are always some more cards to be dealt

AO: the-knoll
Q: morning stār
PAX: Wolfpack, El Capitan, Ranger, Sooie, Tea Party, AAA, Malibu, morning stār, Papa Bear, Stubs, Sparrow, Bumble bee (2.0 / Q), Link (2.0), Samwise (2.0), Iowa (2.0), The Judge (2.0)
FNGs: None
COUNT: 16
CONDITIONS: mild and dark

WARMUP: motivators 1 to 8

THE THANG: deck of pain
– Hearts = SSH (4ct)
– Spades = t-claps (4ct)
– Clubs = Carolina dry docks
– Diamonds = sit ups
– Ace is 1 rep, J/Q/K are 12 reps
– Joker is 10 4ct flutter kicks

MARY: dealer’s choice

ANNOUNCEMENTS: chili cookoff coming in October

COT: ball of man and “kindness” on 3!

MOLESKIN: this is Bumble bee’s second full Q … he’s growing in confidence which is so great to see. Appreciate the PAX creating an encouraging environment for him to learn and grow.

Stay curious my friends,
-m*

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Loose Caboose… Pain Train Style

AO: pain-train
Q: Wolfpack
PAX: FLO, Wolfpack, Cheeks, The Banker, Siri, G-string
FNGs: None
COUNT: 6
CONDITIONS: I love the rain.

WARMUP: SSH, BAC, BACBAC, WMH, Mosey to stage

THE THANG:
Loose caboose pain-train style…
10 cones were set in varying distances around the 1/5 mile track around the park.

PAX carried Coupons (1-54lbs, 2-25lbs, 2-35lbs, 2-35 lbs, 2-20lbs, caboose sprints to cone with no Coupon) from cone to cone, stopping at each cone to perform 1 Burpee and 10 reps of an exercises, switching exercises every 6 cones. In total we did:

– 3/5 miles of Coupon Carries (3 laps)
– 30 Burpees
– 60 Coupon Shoulder Presses
– 60 Merkins
– 60 Coupon Bent Over Rows
– 120 Coupon Goblet Squats

MARY:
10x Leg raises
10x Crunch frogs
10x American hammers

MOLESKINE: The little half 20lbs coupons were the worse… my fingers are feeling it.

ANNOUNCEMENTS: 10th anniversary f3 Nashville tomorrow at Sever Park. Clowncar leaving from pain-train at 5:30am tomorrow morning.

COT: Led PAX on a 5 minute gratitude and meditation exercise. Namaste brothers :pray:

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Phat Cinderblock Workout

AO: pain-train
Q: Siri
PAX: The Banker, Timber, G-string, FLO, Pitmaster, Wolfpack, Sooie, Cheeks
FNGs: None
COUNT: 9
CONDITIONS:
Phat

WARMUP:
stretching + shouldermania + mosey to stage to pick cinderblocks

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

MOLESKINE:
T-claps to G-string for making it to 28 reps with a 54 lb cinderblock, and to The Banker and Timber for getting to 31 reps with standard cinderblocks :clap: :clap:

ANNOUNCEMENTS:
9/11 and 9/14 convergences. Some convo about the possibility of a Bellevue edition of Hunger Games Pitmaster Wolfpack :eyes:

COT:
Prayers lifted up. Thank you for letting me lead!

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Emd of summer 9Square Arena Challenge!

AO: pain-train
Q: Wolfpack , Sooie, Siri
PAX: Bean Burger (Fairview, TN), Timber, Cable News, Cheeks, Siri, Sooie, Stu Cook, Wolfpack, Rosie
FNGs: 1 Rosie
COUNT: 9
CONDITIONS: Warm enough to sweat easily and cool enough to be comfortable.

WARMUP: SSHs waiting for Cheeks annnndddd mosey to the 9Square Arena. Shoulder-rama then stretches while 9Square rules explained

THE THANG:
9Square!
– King (center square) gets 1 point for each round they stay in the center.
– Two 15 minutes halves were played with a 1/4 mile Loose Caboose run at halftime
– Whomever has the most cumulative points gains title as International F3 9Square Champion of the Universe
– In between rounds…
– King does a burpee equal to amount of points won
– Corner squares do 5 Merkins
– Middle squares do 5 air squats
– If King is kicked out has to do a slalom cone run and sprint back (75-100ish yards)

MOLESKINE:
By our expert math skills at least 250 reps of squats/merkins were performed and over 1500 yards were sprinted.

G-string was not in attendance and has forfeited his opportunity to defend his title. We missed ya buddy! Next time!

Sooie may or may not have been asleep and was heavily targeted by PAX. Made an epic run there at the end, but it just wasn’t enough…

FNG @Rosie made his mark at pain-train, but again… just not enough for the title…

All PAX gave it their all and all was given and in the end… our new… undisputed… INTERNATIONAL… F3 9SQUARE… CHAMPIOONNNN OF THE UUNNIIVEERRSEEEE….

Cable News!!!!

He has the height. He has the Burpee stamina. It was all CableNews on the morning show in the gloom this AM. Well done! Your name will live on forever on the PainTrain shovel flag!

ANNOUNCEMENTS: Convergences coming… check the Slack.

F3 Fairview launching next Thursday!

COT: Find the fun in the hard stuff and make sure to bring a friend along when it gets real tough!

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Second chances

AO: greenmachine
Q: Wolfpack
PAX: t-cell, Triple Pane, moneyshot, Wolfpack, Topanga, Works for a Guy, Legal Eagle, Hanes, Michelin Man
FNGs: None
COUNT: 9
CONDITIONS: Real nice.

WARMUP: Mosey to the football field and stretch.

THE THANG:

Five rounds of…
– Run 200 yards
– 30 Air Squats
– Run 200 yards
– 30 Merkins

PAX had a certain amount to complete the exercises each round…
R1: 6 minutes
R2: 5:30 minutes
R3: 5 minutes
R4: 4:30 minutes
R5: 4 minutes

Mosey back to flag (Sprint up hill)

Squats Ring of Fire to 5
Merkins Ring of Fire to 5

Mary
4 rounds of 30 seconds work, 15 seconds rest of…
– American Hammers
– Straight leg raises

MOLESKINE:
Michelin Man and Legal Eagle got scared and decided to do their own thing following a ChatGPT half marathon training plan that Legal Eagle has deemed “The best training plan I have ever, in my life, ever, come across. It was amazing!”

ANNOUNCEMENTS: Convergences are coming. Prepare!

COT: Messed up last time I was invited to Q here and had to back out night before… grateful to Focker for giving me a second chance. Reminder to PAX to take second chances when they’re given, be open to handing them out when you can and perhaps take the time to seek them out for yourself as well.

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It’s All in the Grind

AO: the-knoll
Q: Malibu
PAX: AAA, El Capitan, Ex-Pat, Malibu, morning stār, Papa Bear, Sooie, Stu Cook, The Banker, Timber, Wolfpack, BumbleBee, Smoltz, Samwise, Iowa
FNGs: None
COUNT: 15
CONDITIONS:
Spectacular morning- clear skies, full of hearts, can’t lose.

WARMUP:
Mosey to stop sign, circle up in field.
SSHx 20 with one amazing silent count of unified side straddle hopping in silent cadence.
Slow squat and push-ups, BAC and BBAC.
Mental prep for the Thang.

THE THANG:
An old coach taught me that professionals grind out the work. For today’s grinds, work steadily but not frantically:
(1) 20 minute grind: 6x hand release push ups, 1 or 2 pull ups/reverse pull ups, 6x Lt. Dans
(2) 15 minute grind: 30 seconds of WWI/WWII (user choice), 30 seconds of twists, 30 seconds of standing founders up and down.
(3) Final Grind: SooieBrew

MOLESKINE:
We need our bodies for life, work, and our vocations and men and fathers. Drawing from knowledge and training from a S&C coach Rob Shaul, that means we are professional athletes with particular, specific fitness demands. Our demands as- in my case a suburban dad- are perhaps different than other professional athletes but still there. We can best fulfill our individual callings in life when our bodies are capable of the mission before us.
Professionals are also willing to do the work when the tough gets going and relish the grind when it comes. Today’s workout gave us a time to set about our hard work steadily, not frantically but working through a long 20minutes and another 15minutes.
Being a professional athlete also demands a burden of constant fitnes. In my F3 journey I have found that this burden is best carried in the encouragement and presence of others, especially in The Gloom. Some days feel great, other days feel like a grind. Relish the grind! Put one foot in front of the other, and Just Keep Swimming! Cheers,

ANNOUNCEMENTS:
Gallivants Travels ends this week.
September 11 Convergence at 0530 at TN Capitol Steps, plan for an hour.
F3 Nash decade anniversary coming up too.

COT
Prayers for presence, and peace amidst returning to school and work routines.

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ThunderBunny Beatdown (aka LrThe’s Awakening)

AO: pain-train
Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite

WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk

THE THANG:

Part 1: ThunderBurpees

– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:

Part 2: Sudoku Murder Bunny Special

SOUNDTRACK: Weezer Blue Album

Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels

Split up into two teams.

Six stations. One PAX from each team per station, lined up along sidewalk.

Station #1: Plank, work on a sudoku puzzle

Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)

Station #3: floor-to-ceilings with coupon

Station #4: straight-arm squats with coupon

Station #5: sky thrusters on back with coupon

Station #6*: wild card! options include…

1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon

Rotated until PAX (almost?) solved the puzzles.

Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.

MOLESKINE:

Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!

ANNOUNCEMENTS:

Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!

COT:

Countorama, Nameorama, shared requests, and closed in prayer.

Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!

We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.

:el-capitan:

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Hot Potato!

AO: the-knoll
Q: Wolfpack
PAX: FLO, G-string, morning stār, Papa Bear, Pitmaster, Sooie, The Banker, The Merchant, Timber, Wolfpack, AAA, Cable News, Ex-Pat, Mr. Stoogie, Stubs, Link (2.0), Bumblebee (2.0), Schmoltz (2.0)
FNGs: None
COUNT: 18
CONDITIONS: Can we just hit pause on this weather?

WARMUP: Link led us in a warmup… run to stop sign, motivators from 5, Willie mays Hayes, burpee buy ins

THE THANG:

Workout 1: Tabata 40 seconds work/20seconds rest/3 rounds

– Push ups
– Step ups
– Reverse snow angels

Game 1
Link classic… toilet tag!

Workout 2: Tabata 40 seconds work/20seconds rest/3 rounds

– Dips
– Lt. dans
– Incline pushups

Game 2
Hot potato with a 10lbs kettlebell
If it stops on you, 10 seconds of burpees while everyone else gets 10 seconds of rest

Mary
Stretches, American hammers and leg raises

MOLESKINE:
PAX went around and said what defines a leader. Patience, good listener, confident, strong, vulnerable and many other incredible words were used. So much can make up a leader, but you don’t have to be everything all at once. Sometimes you need to just be one thing at a time the best that you can.

ANNOUNCEMENTS: Big September coming… keep an eye on slack!

Link VQ on Thursday at Knoll.

9Square Arena tournament happening next week (8/30) at Pain Train

COT: moment of silent reflection for all prayers both said and unsaid.

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Silent Q

AO: pain-train
Q: Cheeks
PAX: G-string, Timber, Cheeks, Wolfpack, DintyMoore, Bean Burger (Fairview, TN), El Capitan
FNGs: None
COUNT: 7
CONDITIONS:
Getting darker as Winter comes

WARMUP:
20 SSH
16 Baby Arm Circles
16 Backs
16 Moroccan Night Clubs
Lat Stretch on Your Own

THE THANG:
Dora:
5 Sets
25 Kettlebell Swings
15 Deadlifts
15 Low Merkins
75yrd dash and back

Mary:
20 WW1
25 LBC
16 American Hammers in cadence
Back Stretch (I believe we all needed that)
10 Alternating V-ups
1 Minute Plank
Ring of Fire to 3 and back
20 Carolina Dry Docks
10 Burpees

ANNOUNCEMENTS:
– Arrington Vineyards August 17th 11:30-2. Check Franklin General feed for more info
– F3 Dads swim party. Check Franklin General feed for more info
– Fairview AO starting up

COT:
Prayer request for El Capitan as he and his family move.

Prayers for Bean Burger (Fairview, TN) as he fosters growth and fellowship with the great men of Fairview.

Thank you gentlemen for allowing me to lead! I appreciate each and every one of you! Let’s go be lights in the world and serve our communities!