Month: June 2025

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Races

AO: the-knoll
Q: Pebbles
PAX: morning stār, Timber, AAA, Étouffée, BumbleBee, Smoltz, Gold Digger
FNGs: None
COUNT: 8
CONDITIONS: Warm and Humid

WARMUP:
Side straddle hops
Inch worms
Don Quixote’s
Mosey around the neighborhood with pushups and squats mixed in

THE THANG:
Relay races! Form into two teams and race to the cone and back. Those not moving held plank or squat. MOT:
Bear crawl
Crab walk
Duck walk
Burpee broad jump
Bear crawl
Run

Played a game of Irish Ball which is Ultimate Frisbee rules played with a ball instead.

MOLESKINE: Thank you Gold digger for sharing

ANNOUNCEMENTS:

COT: prayed us out

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Pep travels outside of Green Hills

AO: atlantis
Q: Pep
PAX: DintyMoore, Oatmeal, Toothless, Subway, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: comfortable late spring

WARMUP: oyo before 5:30 start

THE THANG:
Rectangle:
Two times
– one partner runs the baseball field
– Second partner does a slower travel
– Switch when runner gets to other partner
– Four slow travels
– Komodo dragons
– Murder bunnies
– Bear crawl
– Crab walk
– 11’s
– squat
–
Burpees

MOLESKINE:
I missed SalPal at his home AO.
Grateful for those who did choose to work today.

ANNOUNCEMENTS:
July 4 convergence at handsomizer

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Goblet of Ice Trifecta – Round 1- Triforce of Power

AO: titan
Q: Natural Ice
PAX: Chunks, Papa Bear, Cropduster, Sherlock, GameStop, Pep
FNGs: None
COUNT: 7
Conditions: Sweat-soaked and glorious
Warm-O-Rama:
We kicked things off with Side Straddle Hops and a round of dynamic runner’s stretches, which successfully faked out Pep into thinking we were headed for a long run. In reality, I just needed a stretch after too many miles this week. Mission accomplished.

The Thang:
Cinder blocks were retrieved, and we headed to the hill for a devious round of 11s:
– Bottom of the Hill: Blockie Burpees
– Top of the Hill: WWI Sit-Ups
–
But wait—there’s more. Because I’m a glutton for punishment, each trip up or down the hill had its own special challenge:
1. Carry a cinder block
2. Bear crawl up
3. Crawl bear down
4. Crab walk down
5. Lunges uphill
6. Run backward uphill
7. Sprint (plan run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)

We may have gone one minute over time… but the hill demanded it.

Moleskin:
Today marked my 5th year in F3 and the first of three consecutive Qs in the Goblet of Ice Trifecta.

After completeing the the Triforce of Power we have two more lined up:
– Triforce of Wisdom: Thursday at Green Machine
– Triforce of Courage: Friday at Handsomizer

COT:
Prayers lifted for the men of Stronghold walking through the fire tonight.

Announcements:
– 4th of July convergence at Handsomizer – final details TBD
– Upcoming CSAUP involving teams of 5 – details coming soon

SYITG,
Natural Ice

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Mosquito!

AO: the-knoll
Q: Pebbles
PAX: Malibu, Half Lyfe, AAA, Derby, Timber, Étouffée, El Capitan, morning stār, Sparrow, Stubs, Tebow, Smoltz, Bookworm, Gabby Cat, Foxy, Bumblebee, Creek Runner
FNGs: None
COUNT: 18
CONDITIONS: Muggy, long grass, mosquitos

WARMUP:
Bacs
Bac Bacs
Inch Worms
Slow Squats
Mosey around backstop

THE THANG:
Partner DORA – partner runs around back stop while the other performs exercise
1. Hand release Merkins x 200
2. Iron Mike’s x 200
3. Dips x 200
4. Squats x 200

11s on the hill – Carolina Dry Docks and Lunges

Mary – flutter kicks

MOLESKINE:
I was out for two weeks in Orlando. It was hotter than the surface of the sun, carrying backpacks and kids all day. It was a great ruck workout.

ANNOUNCEMENTS:
The STRUGGLE is this weekend. Sign up on Slack to participate.

COT: Prayed us out

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I Get Hiiiiiiiigh Cuz I Want To

AO: middle-tooth
Q: SalPal
PAX: Esposa, Toothless, Pole Dancer, Oatmeal, DrRupp, Betty Ford
FNGs: None
COUNT: 7
CONDITIONS: Steady increase in intensity of moistness.

WARMUP: Lap around the field.

THE THANG: Sprints, burpees, planks on an interval. Adjusted after the first two sets. T-claps to DrRupp for pushing through the rest sets to get extra sprints in.

MOLESKINE: Sweat angels are pretty gnarly.

ANNOUNCEMENTS: Brewsday! Fun appearances at atlantis and greenmachine and middle-tooth the next few weeks!

COT: Prayers for family, loved ones affected by loss, and potty training efforts.

Always a pleasure. I had sO MuCH FuN.

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, bluemule, Chunks, Right Said, Wham-O, Barney, Judy, Decaf, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet, Touchback
FNGs: None
COUNT: 17
CONDITIONS: It is starting to get warm and humid. 66 degrees except by the barn where the temperature is noticeably cooler.

WARMUP: Road Trip was tapped to lead our warm up. While he switched up the order on us, he hit all the usual warmup exercises.

THE THANG: Partner up and RUN!! A great morning for a run. The F3 PAX were a huge source of encouragement to the 4:13 Strong men. For the first time ever, every 4:13 Strong man turned in a new Personal Best time! Thank you for all of the encouragement that you provided today.

MOLESKINE: Based on past experience, this is the hardest week of the 40 Day Challenge, not because we do anything different but because this is the week that things start to become a grind. The men have to dig deep and find some source of encouragement to keep pushing. Today, we saw 7 men who have done just that!

ANNOUNCEMENTS: Struggle 004 is this week. The 4:13 Strong Clay Shoot is this Friday. Spots are still available for anyone who would like to participate. DM me and I will get. you hooked up.

COT: Everything about the COT went in reverse order this morning, but we got it all in! It was a great start to the day at The Stronghold!

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[edwin_wrucking] Must be present to win

AO: edwin_wrucking
Q: Stubs
PAX: FLO, Pitmaster, Gecko, Stubs, 0
FNGs: 1 0
COUNT: 4
CONDITIONS: about as nice as you can get

WARMUP:

THE THANG: the usual ruck, with plenty of chatter

MOLESKINE: the quote of the day, was a saying we use at work often, not attributed to anyone.
“Must Be Present to Win”

It’s twofold, showing up in person and being in attendance makes a difference but in life something I struggle with is really being present when I do show up.
Whether it’s the business meeting, playing with your kids, or date night with the wife,…you must be present to win.

ANNOUNCEMENTS:

COT:

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Re-Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Goodwill, Space Baby, Third Coast, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: Perfect (although maybe too much light for those who prefer to workout under the cover of darkness :slightly_smiling_face:)

WARMUP: Mosey and standard stretches

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

COT: Some gratitudes and some challenges. All in it together.