Category: The Stronghold

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Struggle 005

AO: thestronghold
Q: tampalibra , Ginger, bigbang, Ponzi
PAX: Sanctions, Pearl (Jonathan Halter), Noble Virus (Mark Britnell) F3 Franklin, Bubbles (Tyler Slaughter), Judy, Half Lyfe, Swingline / Jason Aeverman, Import, Humpty Dumpty (F3 Franklin), Grinder (F3 Brentwood) StoryTime (F3 Franklin), Decibel (F3 Bowling Green), Straight Racket (F3 Bowling Green), Double Dribble (F3 Franklin), White Belt (F3 Franklin), Speed Date (413), Raisin (413), Mosh Pit(413), Toad Stool (413), Cuties (413), Purple Rain (413), Old Maid (413), Road Trip (413), Shred-It (413), Mater (413), Singlet (413), Ziggy (Men of Valor), Jared (Men of Valor), Christopher (Men of Valor), Chris (Men of Valor), Michael (Men of Valor), Courtez (Men of Valor), Hector (Men of Valor)
FNGs: 7 Ziggy (Men of Valor), Jared (Men of Valor), Christopher (Men of Valor), Chris (Men of Valor), Michael (Men of Valor), Courtez (Men of Valor), Hector (Men of Valor)
COUNT: 36
Congrats to Struggle class 005.

This was the largest class to date and by far set the standard for future classes in leadership, grit, striving, suffering, and teamwork.

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A Time for Reflection

AO: thestronghold
Q: Red Skull
PAX: Right Said, Brown Slip, toga, Young and Restless, Wham-O, Dan and Dave, Barney, Hipster, Decaf, Phonics (Franklin), Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Raisin, Old Man River
FNGs: None
COUNT: 19
CONDITIONS: 45 degrees…the first chilly workout of the season at The Stronghold.

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.

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Tortoise & Hare, Final Run…#6

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Hipster, Michelin Man, Dan Tanna, Laces Out, Barney, Decaf, SalPal, Brown Slip, Salami, Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Comic Book Guy, Raisin, Old Man River
FNGs: None
COUNT: 20
CONDITIONS: Perfect 61 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squat, IW, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: As men get comfortable with routine, they tend to let their guard down and slip into the comfort zone. 4 out of 9 4:13 Strong men were so deep into their comfort zone that they didn’t even hit their past five week average time. These men earned another run tomorrow morning. They will continue to run each morning until they get below their five week average.

ANNOUNCEMENTS: Signing Day, Friday at 11:30am. Come join us for a celebration and lunch.

COT: Prayers for wisdom and perseverance.

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Finish strong

AO: thestronghold
Q: Wham-O
PAX: Barney, Dan and Dave, Right Said, Chunks, Hipster, Decaf, Sanctions, Cuties, Dinky, Mosh Pit, Speed Date, Go Fish, Comic Book Guy, Old Man River, Mater, Shred It, Raisin
FNGs: None
COUNT: 18
CONDITIONS: starry and cool

WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)

THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)

THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.

MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.

ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24

COT: :pray:

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Penultimate Run

AO: thestronghold
Q: Barney
PAX: SalPal, Decaf, Right Said, Chunks, Barney, Brown Slip, Salami, Dantana, Cuties, Dinky, Mosh Pit, Speed Date, Go Fish, Comic Book Guy, Old Man River, Mater, Shred It, Raisin
FNGs: None
COUNT: 18
CONDITIONS: Crisp & clear

WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH

THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.

MOLESKINE: PR set by Raisin: 18:41

ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.

COT: Prayed for injuries, families, and safe return of Red Skull.

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Touchback, Laces Out, DintyMoore, Judy, Hipster, Right Said, Chunks, Barney, Decaf, SalPal, Salami, Wham-O, Bruh Bruh, Mater, Dinky, Mosh Pit, Puppy Chow, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River
FNGs: None
COUNT: 25
CONDITIONS: Wet, warm and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH

THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.

SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.

MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!

COT: Prayers for focus, consistency and endurance.

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Judy, Young and Restless, Hipster, Laces Out, Chunks, Right Said, Brown Slip, Touchback, Decaf, Barney, tampalibra, Mater, Dinky, Mosh Pit, Puppy Chow, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: 64 degrees and dark…perfect running weather!

WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!

MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!

ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.

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Don’t let your partner down!

AO: thestronghold
Q: toga
PAX: Red Skull, Dan and Dave, Chunks, Decaf, Laces Out, Wham-O, Right Said, Barney, Dinky, Raisin, Shred-it, Mater, Nap Time, Speed Date, Puppy Chow, Comic Book Guy, Old Man River, Goldfish, Rocket Man, Mosh Pit, Cuties,
FNGs: None
COUNT: 22
CONDITIONS: Glorious!
WARMUP: Mosey to the gravel parking lot for standard warmarama
THE THANG: Pair up with each pair drawing one block then mosey to the parking lot across from STEM.
Rd 1: All P1 hold the block above their heads while P2 runs to the end of the lot and executes 10 merkins as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 2: Mosey to the STEM building then all P1 hold the block in a wall sit while P2 runs to the rails along the walk and execute 15 supine rows as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 3: The PAX formed up on the side of the road where P1 performs a hair burner to the other side, executes 5 merkins, and mosey back to P2 who is holding a reverse plank. Flapjack only when the whole team is ready. Repeato x3
MARY: LBCs, merkins, flutters
ANNOUNCEMENTS: The Struggle is real. See tampalibra to secure your spot and participate with the men of 4:13.
See BWood General channel for other announcements
COT: All of the jobs these men compete for will require teamwork and reliance on the man next to them. We all have to be dependable for those around us, and we took some steps towards that today.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Squatter, Crawlspace, Right Said, tampalibra, Chunks, Barney, Decaf, Touchback, Brown Slip, Laces Out, Mater, Dinky, Mosh Pit, Puppy Chow, Rocket Man, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: Dark, Damp and Humid – Where is fall?

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).

For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.

MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.

ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.

COT: Closing prayer let by Comic Book Guy.

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Block Party

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Brown Slip, Hipster, Decaf, Barney, toga, Shocker (Mark Holmes), Dan and Dave, Young and Restless, Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
FNGs: 13 Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
COUNT: 23
CONDITIONS: Ideal

WARMUP: 25 SSH IC w 1 burpee penalty, 10 squats IC w 2 burpee penalty, 10 merkins

I checked in on these guys during mental toughness week so I know they can do cadence! I wanted to stress the importance of it without being an ahole and calling out guys individually on week 1. The guys not doing it great were trying and that was enough for today – we get to week 3 and they’re not matching cadence perfectly you start calling them out though PAX! The standard is the standard, you rise to it not the other way around.

THE THANG:
I’ve got a few different things I try to do for my 4:13 Qs depending on where it lands in their 40-day progress. In week one, I intentionally design a workout that is tough and structured in a way that they won’t be able to fully complete it—at least not yet. It’s not accidental or meant to be over-programmed; it’s intentional. I want them to see the standard, to feel the gap between where they are and what’s possible, and to know that while they can’t meet it now, they can get there if they trust the process. During the workout, I adjust reps or sets on the fly so it’s still achievable, but the impact remains: they get punched in the face by the challenge, yet also discover that even when scaled, they can do hard things. The point isn’t to be a hardass and break them down but to set the tone—that growth takes effort, discipline, and commitment, and they are capable of it. It’s a delicate balance of punching them in the gut a little with a tough workout to both show they can do it but they still have a ways to go.

4 sets of 25 Abolishers (Tampa named) (4-count flutter with two block presses = 1 rep). In between each set of 25 you run to the fence and do 2 burpees (burpees go up by 2 each round)

Some PAX finished 4 rounds, probably 50% made it through 3. YHC called it, talked about moving on bc of time but now they know the standard

3 sets of 15 to-be-named movement (We’re Not Worthy + 2 Block Press = 1). In between each set of 25 perform the same run to the fence and do burpees (burpees go up by 2 each round) – starting where we should have left off last time though (10).

Again made the audible and moved it to sets of 15, 10, and then 5 respectively.

Finisher with the burpee-apocalypse – made it down to 5 and then called it a few minutes early for time bc the first class has the extended name-a-rama!