Month: October 2024

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Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

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Trick or Treating in The Nations

AO: atlantis
Q: SalPal
PAX: Pole Dancer, Schnauzer
FNGs: None
COUNT: 3
CONDITIONS: Not foggy. No moon. No spooky.

WARMUP: Largely optional and buying time in case Strutter made an appearance.

THE THANG: Run to Mt. Kentucky and back. Every 3:30 minutes, alternate between trick (5 burpees) and treat (5 dealer’s choice, rotating between PAX).

MOLESKINE: Great discussion around Tesla roadtrips, the joys and sorrows of moving, the lack of Halloween decorations in the Nations, and marathon training.

ANNOUNCEMENTS: Tussle, Grow School, Brewsday, No Noise November. Prayers for safe move, health for families, friends in career transition.

COT:

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

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Creedence

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Giving Tree, Goose, Invictus
FNGs: None
COUNT: 6
CONDITIONS: great temp, very dark, extra foggy

WARMUP: jogging and stretching

THE THANG: Tabata

– 40 seconds on and 20 seconds rest for 5 sets of each exercise (squats, curls, American hammers, lunges)
– Sprint up the hill in between each exercise

ANNOUNCEMENTS: happy b-day Giving Tree; hiawaska night moves soon 🙂

COT: grateful

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Strutter, party of 1…

AO: the-castle
Q: Strutter
PAX: Strutter
FNGs: None
COUNT: 1
CONDITIONS: Lonely

WARMUP: 100 penalty burpees. STK.

THE THANG: Mosey to the soccer field. Run up the hill then run a lap around the field. Walk a lap and reflect. Repeato 3X.

MOLESKINE: Mumblechatter is so much better when I’m not the only one giggling.

ANNOUNCEMENTS: Good luck half and full marathoners today!

COT: Prayers for a safe race today.
Prayers for all back on the job hunt, (including me).

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Not the Gauntlet

AO: pain-train
Q: Wolfpack
PAX: Siri, Stubs, Sparrow
FNGs: None
COUNT: 4
CONDITIONS: Anyone have the remote to hit Pause?

WARMUP: SSH, LIW, WMH, BAC, BACBACs

THE THANG:
Tabata: 30 seconds on/20 seconds rest. 4 exercises, 2 rounds then run.

Round1:
– Pull ups
– Squats
– Coupon Rows
– Piccolis
– Lap around park

Round2:
– Pulls ups
– Lunges
– Coupon presses
– Box jumps
– Lap around park

Round 3
– Pulls ups
– Jump Squats
– Coupon curls
– Jump Squats
– Agility/Speed work

Mary: 2 rounds of
– 20 crunches
– 20 heel taps
– 10 Mountain Summits

MOLESKINE:
Holding on to The Gauntlet workout until we have a bigger group :slightly_smiling_face:

ANNOUNCEMENTS:

COT: I’ve switched my tactics on teaching Link to clean up the living room to two mantras “What do you notice and what action is needed? Don’t put it down, put it away.” It’s helped a lot in keeping things clean, but I’ve also realized the importance of applying this to everyday emotional tasks as well. Encouragement to all PAX to take the time to ask yourself, “What do I notice in my life? What is working, what isn’t? And what actions do I need to take to stay on the right path?” also… when something comes up, let’s not put it down and out of sight… let’s figure out what we need to do with those emotions and put them away in the right spot.

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3’s a crowd

AO: thestronghold
Q: Minnie Pearl
PAX: Dan and Dave, Skeet, Red Skull, toga, Ripcord, Young and Restless, Decaf, Purple Tiger, Minnie Pearl, Ol’ McDonald, C#, Dreamcast, World Tour, Crockett, Vera Wang
FNGs: None
COUNT: 15
CONDITIONS:
Comfortable
WARMUP:
Nope
THE THANG:
Divided into 5 teams of 3 and played several “games”
-cheerleader merkins
-coupon relay race
-catch us if you can
-coyote ugly

Mary’d out with Guantanamo
MOLESKINE:
“Now faith is the substance of things hoped for, the evidence of things not seen.”
‭‭Hebrews‬ ‭11‬:‭1‬ ‭NKJV‬‬
bible.com/bible/114/heb.11.1.NKJV

ANNOUNCEMENTS:
Signing day November 1!
The struggle November 1-2

COT:
Kept Private

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$10,000 Pyramid

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Meat Sweats
FNGs: None
COUNT: 4
CONDITIONS: Cool not chilly

WARMUP: stretching to warm up hammies and back

THE THANG: TTuT program week 6: Squat Pyramids

Finished out this regiment strong with 2 rounds of an 8 peak pyramid. My quads are definitely feeling it today.

MOLESKINE: Love for KBs continues to be a major unifying factor among the men of DD. Estimated minimum spend of $100 per PAX (so far). Rev is planning another regiment for us, can’t wait to see that.

ANNOUNCEMENTS: ARMY PT TEST NEXT WEEK! LETS GO!

COT: Praying for our friend Linus, Robert’s mom, and anyone else that could use some of God’s comfort.

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A Spooky Q: Journey to the Upside Down for the Deck of Horrors!!!

AO: middle-tooth
Q: Toothless
PAX: Pole Dancer, Schnauzer, Topanga, DrRupp, sooner, Hanes
FNGs: None
COUNT: 7
CONDITIONS: Crispy, but just right for fall :pinched_fingers:

WARMUP:

– Side straddle hops x 31
– Zombie walk out & back
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10

THE THANG:

First, obligatory Burpee Thriller!! Listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the verses. Such a scary song…

Deck of Horrors!!!

To the lower lot, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger 10 reps of a harder exercise
– Aces have their own deviltry

Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Squat Jump to parking lot and back
Clubs :clubs:
– Digits = LBC’s
– Royals = WW1’s
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with lyrics, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl to parking lot and back

Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire. 2 rounds at a time with a 10 count in between.

MOLESKINE:

Didn’t tweak much from the debut at atlantis, and it still slapped. Once again the Burpee Thriller was a crowd favorite that helped jump start the mumblechatter. Pole Dancer had the distinct pleasure of pulling 3 of 4 Aces from what may or may not have been a stacked deck :face_with_peeking_eye:, the last of his being the Ace of Hearts which led to a new fan fav: the Cotton Eye Joe!! Frankly this group impressed with their Hopping Hillbilly skills, and they were rewarded with several high digit high knees to follow :smiling_imp: Coffeeteeria was a delight after this sneaky burner.

ANNOUNCEMENTS:
– As always, brewsday on the first Tuesday of the month (2 Tuesdays from today)
– Half marathon coming soon
– TN Tussle in early November, sign up and figure out teams!
– AOQ Grow school to follow

COT:
– Prayers for sooner’s milestone event at work with his work on display, that it would move forward as hoped
– Prayers for Topanga’s mom who is working through vision loss, for healing or for figuring out what the future holds
– Prayers for Schnauzer’s mom as she continues to sort through re-construction efforts in the aftermath of Helene

MEN! WHAT A MORNING! Truly it was an honor to lead and to be with you this AM. To those not with us, you were missed, and thank you to those present for your effort to push yourselves and each other. Until next time!! AAOOOOOOOOO!!!! :full_moon: :wolf:

— Toothless :tooth:

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Tortoise & Hare ep5

AO: thestronghold
Q: Red Skull
PAX: SalPal, Chunks, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet’s 2.0), Zoro, Ol, McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 16
CONDITIONS: Perfect 46 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, HBWs, Stretch, WMH

THE THANG: Partner up and RUN!!

MOLESKINE: The tale of the Tortoise & Hare played out in real life today. Those that started off with a dead sprint were gassed by the first turn and never recovered the pole position. Those that started out with a deliberate pace maintained performance and set PRs.

Three 4:13 Strong men set a PR and Young and Restless set a PR. It was a great day to run.

ANNOUNCEMENTS: The final Signing Day of 2024 will be on Friday 11/1 at 11:30. Come join us, celebrate the 7 men that are moving into the work phase and let 4:13 Strong buy your lunch.

The Struggle 003 is 11/1 – 11/2. We have a couple of open spots if you are interested. This is a fantastic experience that will push your physical and mental limits while forging deeper relationships with those you Struggle with. Let me know if you want more details or if you are ready to sign up.

COT: Prayers for family, healing comfort and direction.