Month: March 2025

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11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.

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Wake up early and work hard

AO: the-knoll
Q: Malibu
PAX: Pebbles, El Capitan, Wolfpack, AAA, Malibu, Papa Bear, Étouffée, Siri
FNGs: None
COUNT: 8
CONDITIONS: but nippy at the start but closed with some cosmic ray goodness and warmth at the end.

WARMUP:
Mosey to Peppbles’ place. Move 2k lbs of lumber, mosey back to playground and stretch (dealer’s choice). Prep for Thang 1 and Thang 2.

THE THANG:
(1) 15’ amrap: 7x squats + 7x Mericans.
Extra sauce for jumping squats, burpees, and variations galore.

(2) 13’ amrap: 5x plank walk outs, 10x sit-ups, 10x American Twists (variations encouraged).

MOLESKINE:
I‘ve been recalling recently the fact that I will one day pass away from this life. This reality focuses me more on living well, loving more, and giving of myself for others instead of the self-centered temptations I so often and so easily choose.
I also believe that at the end of my life I will be judged on how much I loved, and recently a friend encouraged me to try to live out and up this notion: how proud can I make my Heavenly Father when he has to judge my choices? A somber thought for sure, but a hopeful one when I know I am surrounded and encouraged by other men such as The Knoll is made.

ANNOUNCEMENTS:
Merican March Challenge. 4/6 BBQ meetup at Warner Parks.

COT:
Prayers for Étouffée’s friend Josh, El Capitan‘s dad, for good meetings for both Sooie and Papa Bear, and health of all our families.

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Dan Tanna, SalPal, Decaf, Barney, Peso, Percy Jackson, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
FNGs: 7 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
COUNT: 17
CONDITIONS: A cool 41 degrees…perfect for a dark, early morning run.

WARMUP: SSH, Squats, IWs, stretching

THE THANG: Partner up with someone who knows the course and RUN! Early finishers had a choice…spend time in the circle with SalPal or go back and pick up the six. Not surprising that most chose to go back than to get better with Sally.

MOLESKINE: A great first effort today by the 4:13 Strong men. Despite having to crawl under the gate to reach the finish line, we still had an “all in” time of 37:52. Not a bad start for this class.

Thank you to the F3 PAX who joined us this morning. Your presence was greatly appreciated.

ANNOUNCEMENTS: The 4:13 Strong Standing Strong dinner is 44 days away. Three regions are in a competition to see who can fill a table first. The current score is: Brentwood 7, Franklin 5 and Nashville 2. Register to attend the dinner and help get Nashville across the line first. Reminder…M’s are welcome and encouraged to join you at the dinner. Find the link for registration in a previous Stronghold post.

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Toothin’

AO: middle-tooth
Q: Goose
PAX: Toothless, Pep, Go Fish, Esposa, Pole Dancer, Tonka
FNGs: None
COUNT: 7
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, LBC

THE THANG:
-Mosey around loop
-Deck of cards: hearts=merkins, diamonds=ssh, clubs=squats, spades=crunches, aces/faces=mosey.

ANNOUNCEMENTS:
-Night Moves Thursday
-Q school coming up, Toothless for details

Prayers for Toothless mother n law

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Respects win headcount

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Tim the Toolman, Sherlock, Young and Restless
FNGs: None
COUNT: 6
CONDITIONS: early spring chill

WARMUP: none

THE THANG:
– mosey to bridge
– Bear crawl across bridge and lunge walk back
– Dora at playground :
– 100 pull ups, 200 fire hydrants, 300 windshield
wipers
– Run: the drop office circle at the school

ANNOUNCEMENTS:
– night moves Thursday

Prayers:
– chunks first day of new job
– Vector travel to Brazil and back

Guest appearance: SalPal , Chunks , Salami

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Why is Q Running so Far

AO: the-castle
Q: Pep
PAX: Dilbert, A Boy Named Sue, hambone, Chunks
FNGs: None
COUNT: 5
CONDITIONS:
Cool and windy

WARMUP:
run to high school. Hope that hambone and Chunks can catch up from their pre-run

THE THANG:
cards of death:
– spade: windshield wiper
– clubs: fire hydrant
– heart: squats
– diamond: merkins
A==20, face card == 15

ANNOUNCEMENTS:
Coming Thursday night moves – check slack

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Glorious Stares

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Black Lung, Grape
FNGs: None
COUNT: 4
CONDITIONS: somehow colder than they should be

WARMUP: the usual, minus SSH

THE THANG: 7 rounds of exercises up the stairs: 5 Burpees at each landing, Squat on each step, merkin on each step, lunges up, 20 dips on each landing, bunny hops, and sprint.

Plus, 4 minutes of mary.

ANNOUNCEMENTS: Night Moves March 13th! Invite your sad clown friends who are willing try a night workout.

COT: Remember to spend time reflecting on the good things in our life.

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Animal Movements

AO: bomber
Q: DintyMoore
PAX: hambone, CubCadet, Vector, Chunks, Crawlspace, Puzzlah, Pep, Michelin Man, Papa Bear, Poppa Lock, Salami
FNGs: None
COUNT: 12
CONDITIONS: Near perfection

WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins

THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.

Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins

Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
10 merkins

Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins

Bear Crawl :bear:
T. rex :t-rex:
10 Merkins

Mosey back to start X for Mary – pit stop for extra merkins and dips.

MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.

ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week

COT: Always a pleasure to lead, SYITG

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Spontaneous Combustion

AO: pain-train
Q: El Capitan
PAX: Wolfpack, G-string, Stubs, Cheeks, El Capitan, FLO, Pitmaster, Siri, Waffle, @OfficerDangle
FNGs: 1 @OfficerDangle
COUNT: 10
CONDITIONS: Crisp + chilly

WARMUP:

– Downdog, Cobra, sprinter stretch both sides
– 10x three-count merkins
– Back stretches
– BACs & BacBACs x7
– Imperial walkers
– Mosey to grab two cinder blocks with some high knees & butt-kickers thrown in for good measure

THE THANG:

Station Work at playground

80 seconds on, 20 sec. Rest. (Three complete circuits, adjusted to 60 seconds of work for circuits #2 & #3)

– Pull-up / Hangs
– 20 merkins, then hold plank
– Jump rope or Knee Taps
– “Psycho” squats with coupon (goblin goblet, straight-arm, above-head)
– Bear Crawl Plank hip-knee-toes
– Swims :sweat:
– American Hammers with weight / Reverse burpees (sit-up to jump)

Ended with two burpees.

MOLESKINE:

Reading from Every Moment Holy, Volume 1: “A Liturgy for the Ritual of Morning Coffee” while drinking coffee. :coffee:

ANNOUNCEMENTS:

March Merkin Madness continues! (We knocked out 70 today).

COT:

Nameorama, Countorama, named our FNG Wes @OfficerDangle (welcome aboard!), and closed in prayer.

I enjoyed our time together, men! :el-capitan:

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Temple of Doom

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht
FNGs: None
COUNT: 3
CONDITIONS: cool, crisp

WARMUP:

SSH
Imperial Walkers
Hillbillies
LBAC
Willy Mays Haze

THE THANG:

After a chaotic brawl in a nightclub, Indy flees aboard a plane with nightclub singer Willie Scott and his young sidekick, Short Round. However, the plane is secretly owned by Lao Che, and the pilots abandon them mid-flight, leaving them to crash-land in the Himalayas.

Mosey to playground

30 second dead hang
5 Merkin
10 squat
15 tricep dip

Rinse and repeat x 3

Mosey to coupon pile

At first, the palace seems normal, ruled by the young Maharaja, but Indy soon discovers its dark secret. Beneath the palace, an ancient Thuggee cult, led by the sinister Mola Ram, is conducting horrific rituals. The cult has stolen three of the five Sankara stones and enslaved the kidnapped children, forcing them to mine for the remaining stones. The stones, when brought together, grant immense power.

Lunge walk along the top of the stone wall and over the hill to the lower parking lot

20 reps of each exercise. 2 Rounds of each set. Between sets rifle carry block up hill and back down.

1
Squat Jumps
Overhead Press
Swings

2
Curls
Skull Crusher
Rows

3
5 Blockees
20 High Knees
20 Mountain Climber

Mosey up to park gate entrance

20 step ups
30 second wall sit
X3

Temple begins to crumble! GET OUT!
Sprint back to coupon pile

MARY

ANNOUNCEMENTS:

I am so grateful for the opportunity to lead the #buffalo, but it’s time for some fresh energy! I am so encouraged to announce that The Bobs has accepted the call to step into his role as OUR NEW AOQ!!! Please welcome our new leader! I’m excited to see where he takes us.

TAPS:
We took some silent time to, as Mr. Rogers encouraged us, consider all the people who have loved us into the person we are today. Let’s go forth and serve and care for our neighbor this day!