Month: June 2025

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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.