Month: March 2025

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3.20.2025

AO: the-knoll
Q: AAA
PAX: Timber, Étouffée, Pebbles, Stubs
FNGs: None
COUNT: 5
CONDITIONS: clear skies and dark

WARMUP: -caboose is lose around the knoll
-baby arm circles
-imperial walkers
-slow squats
-Willie Mayes hayes

THE THANG:
Pull up ladder
8- pull ups
Jog to cone and back.
7- pull ups
jog to cone and back.
Down to 1 pull up.

3 sets
1 minute pull ups jog bar hang
1 minute of leg raises

3 sets
1 minute step ups
1 minute of world war 2s

1 set
1 minute spicollis
1 minute of an exercise of choice

Finished with stretching

MOLESKINE:
“We suffer more in our imagination than in reality.” Seneca

Be cognizant of the unecessary stress we put on ourselves worrying about the future and what could happen vs focusing on the now and focusing on what we can control. So many things we worry about never actually happen.

ANNOUNCEMENTS:

COT:

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Eccentric Pain

AO: atlantis
Q: Focker
PAX: SalPal, Toothless, porcelain
FNGs: None
COUNT: 4
CONDITIONS: Chicago Style

WARMUP: Various stretches and letting the PAX have the illusion of choice for our playlist between yacht rock and oldies.

THE THANG: concentration on eccentric movement control with little regard to rep number.
PAX performed exercises while one PAX served as the timer with a 30lb ruck. Switch exercises when all have traveled
Burpees—>suitcase carry
Squats—>rifle carry
Dive bomber merkins—>lunge
Monkey humpers—>longer ruck shuffle

Core circuit
Slowwww heel drops
Slowwww WW1
Side planks, low plank

Merkin goal means burpee pumpers until time
1 merkin burpee, 2 merkin burpees, 3 merkins, you get the picture

MOLESKINE: this morning I was driving to Atlantis and the only plan I had was the word “eccentric”. We often focus on high reps and fast workouts, but concentrating on controlling the eccentric portion of an exercise (when your muscles are extended) allows for better hypertrophy, strength, and neuromuscular connection. It also teaches patience and mindful movements.
Plus it just really sucks and makes you way more sore. 40 merkins felt like 140.

ANNOUNCEMENTS: merkin madness continues and AOQ grow school! Hopeful plankpril comes back ( Grape).

COT: prayers for spouses, roles as fathers, Toothless mother in law and treatment.

Super grateful for you men this morning. In a world that gets fixated on numbers equaling success, doing a slow workout with a small group of guys meant a lot this AM.

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Discipline w Sandbags

AO: the-discipline
Q: hambone
PAX: hambone
FNGs: None
COUNT: 1
CONDITIONS: dark

WARMUP: no such thing

THE THANG: sandbag squats, deadlifts, curls, carries, and running

MOLESKINE: the discipline never stops

ANNOUNCEMENTS: n/a

COT: n/a

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Tortoise & Hare, Run 2

AO: thestronghold
Q: Red Skull
PAX: hambone, Hair Band, Decaf, Barney, tampalibra, Chuck (Knoxville), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: 43 degrees and dark!

WARMUP: Standard warmup of SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: Amazing effort this morning by everyone who participated. Greyhound posted the fastest 4:13 Strong time of the year at 22:04. We had an “all in” time of 31:56 with our last finisher running the 3 miles in steel toe boots.

The fast time allowed for plenty of bonus work in the circle to finish out the 45:00. Thank you tampalibra hambone and Hair Band for running with us this morning.

ANNOUNCEMENTS: 4:13 Strong is running in the Dream Streets 5K on Saturday 3/29. We would love for you to join us. Click the link below to register and make sure to join the 4:13 Strong team.
runsignup.com/Race/TN/Nashville/westnashdc5k

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Monday Funday

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Invictus, Longcut
FNGs: None
COUNT: 5
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches, Forward Fold, SSH

THE THANG:
-Mosey to runway and back
-125 merkins with box jumps to light and back every 25 reps
-125 WW1s with box jumps to light and back every 25 reps
WW1s with box jumps to light and back every 25 reps
– Dora: 350 SSH squats while partner runs
-Mary: fielder’s choice 20 reps max

ANNOUNCEMENTS:
-Hipster is thinking about hosting night moves in April
-Friends by the river starts April 4th

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We got pesto…

AO: the-castle
Q: Strutter
PAX: Chunks, Every Other, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Clear and sunny. High 60’s.

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Pi Day Pain

AO: handsomizer
Q: Old Maid
PAX: Freakonomics, Salami
FNGs: None
COUNT: 3
CONDITIONS:
Clear and perfect

WARMUP:
Good Mornings OYO
Willie Mayes Hayes OYO
31 SSHs
14 Imperial walkers
14 Hillbilly walkers
Baby arm circles (14 each direction
Mosey

THE THANG:
We celebrated March 14, also know as Pi Day , with all focus on our favorite mathematical constant π 3.14159…

Round 1
31 big boy sit-ups
4 burpees
1 run up the stairs
59 lunges (29 each leg + 1)
(Run down stairs)

Repeat once

Round 2
31 merkins
41 low plank
59 shoulder taps (29 each side + 1)

Repeat once

Round 3
3 sprints
14 jump squats

Repeat 3 times

MOLESKINE:

ANNOUNCEMENTS:

COT:
– Prayers for Salami’s job uncertainty and job interviews
– Prayers for my wife’s grandfather

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A little bit of everything.

AO: pain-train
Q: Half Lyfe
PAX: G-string, Half Lyfe, Siri, Timber, Wolfpack, None
FNGs: 1 None
COUNT: 5
CONDITIONS: calm 63 degs.

WARMUP: SSH, WMH, Good Mornings, Mosey for Coupons.

THE THANG:
1-Jump Rope 60 count 1st round and 100 count 2nd round. Jump rope was timer. 4 other stations. Stacked 2 cinder blocks up and did side to side step overs with coupon. Switched feet halfway through. Basketball
Merkins roll basketball from one hand to the other and do offset merkin after each roll. Lunge with coupon farmers carry. Dumbbell arms raise to the side and forward.

2-Timer was 20 merkins with dumbbell lawnmower pull alternate hands after each merkin. 4 other stations. Modified mountain climbers (Knee to elbow, crisscross knee to other elbow, then knee to same elbow oblique). Swing rows. Dips. Flutter kicks.

3-Circle of Burpee Death. Circle up in plank form. Would go around circle and each person do burpee. +1 after each round. Got to 5.

Mosey back to return coupons.

MOLESKINE: Reading Wild @ Heart. 3 things in every man’s heart. A battle to fight, An adventure to live, A beauty to love. For me F3 has provided ‘A battle to fight’ and ‘An adventure to live’. Pushing myself in the morning and not knowing what the next workout (adventure) will be. Extremely glad to have found this great group of men and the fellowship it provides.

ANNOUNCEMENTS: Spring Fling April 6th come out for some great Pitmaster bbq!

COT: Prayers offered up for Siri starting new job and all those traveling during SB. Thank you for letting me lead you this morning.

Timber great to have you back out in the gloom!

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BEACH BODS 🏖️ 💪

AO: greenmachine
Q: Toothless
PAX: Pep, Cowboy, Betty Ford, Works for a Guy, Esposa
FNGs: None
COUNT: 6
CONDITIONS: Crisp, but enjoyable. Gloomy.

WARMUP:

– 30 x SSH
– 15 x Willy Mays Hays
– 15 x High Knees
– 15 x Carrot pullers
– 15 x Windmills
– 10 x Scorpions

THE THANG: BEACH BODS :beach_with_umbrella: :muscle:

Separate into two groups, one group moves around a 50 yd box while other group busts out reps. Mosey-Shuffle-Bernie-Mosey around the box. All PAX complete all prescribed reps of the following exercises, plank and wait for all PAX in group to finish each exercise before starting the next one.

– Big boy sit ups x 50
– Euro steps x 50
– Atomic Merkins x 50
– Crab Jacks x 50
– Happy crunchy frogs x 50

– Bulgarian Split Squats x 50
– Outlaws x 50
– Dry docks x 50
– Smurf jacks x 50

MOLESKINE:

PAX made it through BEACH B’S, as YHC stressed form as the most important aspect of the workout so we took our time. Surprising how much harder these reps were when focusing on perfect form and not compensation with other muscles! Learned that Esposa has some knowledge to drop surfing and has been on his own Surfing Safaris. Pep really liked the run portion of the workout, and as usual Works for a Guy crushed the reps.

ANNOUNCEMENTS:

– AOQ Grow School 3/22, stonewall @ tel:0600-0800
– Merkin challenges continue!

COT:

Prayer requests shared, along with gratefulness for ability to be out and active. Coffeeteeria was excellent thanks to Cowboy’s consistent efforts.

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Predictable as Sunshine: Cosmic rays and work

AO: the-knoll
Q: Malibu
PAX: Sooie, Half Lyfe, Étouffée, AAA, Malibu, Parka-Eh, Pebbles
FNGs: None
COUNT: 7
CONDITIONS: 57*F and gloriously warm for this dark.

WARMUP:
Mosey to pickup coupons, BAC/BBAC, slow squats, Freddie mercury, and stretching.

THE THANG:
(1) 15’ amrap: 5x ground to overhead with coupon, sprint to pavement.

Rest and stretch.

(2) 12’ amrap: 6x step ups, 4x half moons with coupon, ~10sec plank.

MOLESKINE:
One way I’ve recently been thinking about Integrity is: thoughts/words/actions all directed and ordered to the deepest good things. When I first listened to Papa Roach many moons ago, my bad choices left some Scars. As I’ve gotten older, I’ve been able to grow in the habit of Integrity by being more aware and intentional about the choices in life, and selective in making the right ones. Learning to Rise Again- like the Mary Ellen Carter- isn’t always the easy road but it’s one worth choosing.
My gratitude today for this group of men, who have helped me to live a life of greater integrity. Cheers!

ANNOUNCEMENTS:
BBQ on 4/6 @warner parks. See slack for more details.

COT:
Prayers for Josh, who has a long road of recovery ahead; a safe arrival of my folks today for a family visit; and those intentions in our hearts.