WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.
THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.
Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)
MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together
ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.
COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.
T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
– Side straddle hops x 31
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
– Zombie walk out & back
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 lyrics
Deck of Horrors!!! :wolf: :spades: :diamonds: :clubs: :heart: :male_vampire:
To the pavilion, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger a flat 10 reps of a harder exercise
– Aces have their own deviltry
Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Broad Jump around the square
Clubs :clubs:
– Digits = LBCâs
– Royals = V-Ups
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl around the square
Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire
MOLESKINE:
Instructions were for the next man pulling a card to do half the reps before getting up to pull the card so we keep it moving. That worked once we got the hang of it.
The Aces were obviously everyone’s favorite, and the mumblechatter peaked during Cotton Eye Joe as predicted. Fan favorite, sure to be repeated soon! Honestly I was pretty wiped by the time we got there but we made it through.
We completed all but 4 cards! That brings the total reps to very close to the following full counts:
– 144 x Squats
– 30 x Squat Jumps
– 144 x LBCs
– 30 x V-Ups
– 144 x High Knees
– 30 x Hopping Hillbillies
– 144 x Dry Docks
– 30 x Diamond Merkins
Not counting the Aces, that’s 700 reps of good work, more than the standard Dora, and the Aces were some good work too. Way to keep it moving men!
Coffeeteeria was a smashing success with a co-brew from Toothless and Esposa, with Esposa bringing gatorade and even Twisted Tea for the road…well not for the road but you get it.
ANNOUNCEMENTS:
– f3dads workout was this AM!
– Esposa on Q for Halloween, or for the daring, handsomizer will be aiming for the local in-workout record of 315 burpees
COT:
– Prayers for the family Focker was visiting with their newborn experiencing complications
– Prayers for Prayers for YHC (Toothless) for the move to Crieve Hall in December and the current home selling in the meantime
As always, it was an honor to lead, men! Thanks for having me out, and I’ll be seein’ ya!
— Toothless :tooth:
WARMUP: Hi I’m SalPal and I am not a professional.
THE THANG:
Burpee Apocalypse
10,9,8,7,6,5,4,3,3(2,1)
Playing in Traffic
Ran to Sawyer Brown and back.
For every oncoming vehicle that passed:
Car/Sedan – 5 Squats
Truck/SUV/Minivan – 5 Merkins
Bus or 18 Wheeler – 5 Iron Mikes
Padiddle – Bonus 5 Burpees!
Mary
Complete 30 reps of each exercise with a 30 second low plank hold in between:
– Crunches
– Flutter Kicks
– Heel Touches
– Alabama Prom Dates
– Leg Raises
– Maybe something else… can’t remember…
MOLESKINE: Love playing in traffic… leaves plenty of time for mumblechatter and plenty of dread watching the steady stream of left hand turns coming off of the light at the halfway point… woof, that was rough.
ANNOUNCEMENTS: f3dads workout this Saturday! Check it out on slack and reach out to Sooie with questions.
Tussle is 2 weeks out!
COT: We missed you SalPal… In your honor I did a rendition of the first workout I did that you Q’d. Burpees and traffic.
Reminder to PAX to take the time to do something to honor someone in your life.
WARMUP: SSHs, Good Mornings, WMHs
THE THANG: circled the castle, stopped at a few gates while listening to Halloween Mix.
Gate A = Ab work
Gate G = Glute work
Bearway to Heaven
Gate F = Friendship Lap for second set of stairs with forward lunge
Gate E = Energizer Runs
Gate D = DIDs
Sprints @ Supporters Gate
MOLESKINE: life is busy for most of us and trying to stay focused on small moments of clarity can help make sense of the noise around us
ANNOUNCEMENTS: Tussle, Struggle, 2.0 workout, Octoburpee – 1 week left, Grow School
COT: thanks for letting me lead
WARMUP: Halos + Uppercuts
THE THANG: 3×3 for 20mins:
3 swings, 3 strict press, 3 squats ; switch sides ; rest 90; repeat
Arm n Ab 45/15 Tabata:
Curls
Stattaco Windshield Wipers
French Press
Sit Ups
Off Set Pushups
MOLESKINE:
ANNOUNCEMENTS: check out Flash’s F3 interview, it’s great! Chad 1000 coming up!
COT: prayers for all those who need uplifting
PLAYLIST: https://open.spotify.com/playlist/6Tck0cNTHNrevvoRZHrYZ1?si=c96cba25bc3d4029
WARMUP:
– X-Wings aka SSH x 20
– Imperial Walkers x 20
– Dagobah Lifts aka Air Presses x 20
– Stormtrooper Lunges aka Prisoner Lunges x 20
THE THANG: STAR WARS – RISE OF THE REBELLION
Count off 1s & 2s, then proceed with 3 rounds of competition to decide the fate of the galaxy.
Round 1 – Blockade Runners
Imperials line up across the parking lot while Rebels run a lap around the third light pole and back. Each Imperial must complete 30 merkins and be holding a squat by the time the first Rebels return. Any Imperial caught will be captured and forced to run for the Rebels. Rebels regroup to start each lap. Rebels have 8 rounds to break the entire blockade. Switch roles and repeato.
Round 2 – Hoth Escape
Rebels are in the first parking spot, Imperials are at the second light pole to start their march. Rebels must complete a group total of 75 WWI’s per person before the Imperials make it to the snow works.
Only crab walking is allowed between the speed bumps. Rebels can pay 5 burpees at base to reload one harpoon at a time and tag an Imperial, who then must then perform 10 burpees. Rebels can run back on their tauntauns after harpooning. Rebels win by completing all WWIâs, Imperials win by reaching the Rebel snow base. Switch roles and repeato if time.
Round 3 – Hero Battle
Rebels and Imperials face off from opposing parking spaces. Each PAX battles the other side’s hero 1:1. First to complete the assigned set of exercises wins that battle. Keep track of your wins, plank for the six, and Rebels rotate down the line to face a new opponent after each round.
– Merkins x 50
– Prisoner Squats x 30
– Tuck jumps x 30
– Mountain climbers (2ct) x 50
– Superman’s x 50
Mary – Celebrate the Victory (aka Dealer’s Choice) to time
MOLESKINE: The feedback on every round was boisterous. Many were saying how easy it was and asked for a harder challenge. Okay it was the opposite of that, even YHC felt it today. Pole Dancer and Subway played the part of the Rebels to start each round, leaving Newbery, SalPal, and YHC as the Imperials.
First round was a burner, much huffing and puffing by all. No blockades made it all 8 rounds, I think the Imperials made it 5 rounds and the Rebels made it 6.
Second round was no less of a burner. The Rebels were fairly quickly overwhelmed in their first bout, not having grasped the importance of loading a harpoon in advance. The Imperials took a turn defending and were within 10 WWI’s of winning before a sneak attack from Subway stopped them and forced a retreat via transport for the next round.
Third round may have been the most affected by the unbalanced teams as the Rebels had to compete in every round while the Imperials had a man sitting out in an active hold only to cycle in somewhat fresher for the next exercise. Nonetheless the round scores were 6-4, pretty close!
ANNOUNCEMENTS:
– f3dads workout this Saturday!
– handsomizer costume burpee extravaganza next Friday!
COT:
Reminder that fighting for good is hard and not always rewarded, but the motivation to keep going comes from within and the benefits are twofold, for you and for those around you that you have a positive influence on as you push for good in all things.
Prayers up for:
– Basement construction
– Safe travels
– House selling
– Sickness & wellness
As always men, it was an honor to lead! See you for a spooky Q from bluemule next week!
— Toothless :tooth:
WARMUP: SSH, BACs, BACBACs, Moroccan Night Clubs, Willie Mayes Hayes, PE Stretch
THE THANG: Partnered up at the playground
Mosey to the 20/40/60/80/100 turnaround points w/ burpees at each to remember them then back to playground.
Partnerâs work together to complete combined 20 Merkins, 20 WWIIâs and 20 Squats then run to the â20â turnaround point for 2 burpees. Next 40 of each exercise then run to â40â turnaround point for 4 burpees. Then 60, 80, 100. Early finishers start back at 20.
Ended w/ 2:30 Plank
MOLESKINE: Recapped Tuesdays challenge encouraging PAX to schedule date with significant other. Today’s challenge was to find an opportunity to be vulnerable and share kind works/appreciation with their partner or someone close to them.
ANNOUNCEMENTS: F3 Dads this Saturday at 9:00 AM at Green Hills Park led by our very own @
COT: Prayed us out w/ focus on Mental/Physical Heath/Healing, Celebration of Marriage and Half Lyfe and the other men embarking on the Struggle tomorrow night.
Thank you for the opportunity to lead!
:horse_racing:
WARMUP: SSH, Windmills and Willie Mays Hayes. Mosey to the first school parking lot to continue the warm-up with Squats and Imperial Walkers.
THE THANG: Long mosey to the far front lot followed. YHC demonstrated the cadence for 8-Count Body Builders by doing five and then invited each 4:13 Strong (8 in total) to lead the group in a set of five. Before leading they needed to share something that they had learned in the past 40 Days. Decaf jumped in to share and lead bring our total count to 50 8-Count Body Builders.
We celebrated our accomplishment with a mosey to the back of the campus. Then each 4:13 Strong man was invited to share their vision for the future and how that vision is different today vs. 40 Days ago, and then lead us in another set of 5 8-Count Body Builders. Barney jumped in at the end to share some of his wisdom and gave us 5 more 8-Count Body Builders, bringing our total to 95.
We reversed course and retraced our steps making stops at both locations on the way back home. Hipster had the privilege of getting us to 100 and Wham-O got us to 105.
Once we got back to the flag YHC offered another 5 to get the total for the day up to 110 8-Count Body Builders.
MOLESKINE: It was a great morning. Thank you to the F3 PAX for coming out and supporting our men. Winners of the 4:13 Strong shirts were Right Said, Dan and Dave and Phonics
ANNOUNCEMENTS: That was the last workout at The Stronghold for 2025. Please consider spending your Thursday mornings at greenmachine or atlantis for the next several weeks but make sure you come back to thestronghold in January!
Signing Day tomorrow at 11:30am. All are welcome.
COT: Prayers for wisdom, strength and guidance.
