Category: The Stronghold

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100 8 Count Body Builder Finale

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Ripcord, Dan and Dave, Dan Tanna, Shocker (Mark Holmes), Chunks, toga, Red Skull, Natural Ice, Longway, Fivepoints, Speedwalker, Skidmark, Baby Boy, Trajectory, Tempertantrum, Lightweight
FNGs: None
COUNT: 17
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, Imperial Walkers, Arm Circles, WHaze, and a nice Mosey

THE THANG: Each of the men from 413 Strong, took turns sharing lessons learned over the last 7 weeks in the program and then lead the group in a set of five 8 count Body Builders. Red Skull kick us off and I closed out the set for a solid 50.

Pax took a mosey toward the startdex and repeated the format, this time the men shared Goals for the future with Red Skull closing out with a challenge to push through the next stage of the program.

MOLESKINE: Trust the Process, Set Realistic and Attainable Goals. Do not sell yourself short and Do Not Give Up

COT: Prayers for Health, Future Jobs, and Perseverance

I am thankful to have gotten to know this group of men and I am looking forward to catching up and hearing about their progress.

-Natty

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The Final Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Chunks, Michelin Man, Focker, tampalibra, hambone, Judy, Young and Restless, Skechers, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 19
CONDITIONS: 72 degrees – perfect running weather!

WARMUP: Standard T&H warmup routine – SSH, IWs Squats, Leg Stretches

THE THANG: Partner up and RUN!!! Five PRs this morning and two others beat their six week average time. Overall a great effort by this group of determined men.

MOLESKINE: It is always easier to do hard things when you are doing it with someone else. Thank you for the consistency in coming out to run with this class. It made a huge difference. I think this is the fastest class we have ever had, and a lot of that credit goes to the running partners that encouraged the 4:13 Strong men to keep going.

ANNOUNCEMENTS: Signing Day is this Friday, 8/30 at 11:30am. All are welcome. It is a fun way to recognize and celebrate the accomplishments of these 8 men.

Reminder – No Tortoise & Hare for the next 3 weeks. We will have our first run with a brand new class on Tuesday, 9/24

COT: Skid Mark closed us out in prayer this morning.

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Trivia Time

AO: thestronghold
Q: Chunks
PAX: bluemule, Skeet, Decaf, Right Said, Red Skull, Dan Tanna, Natural Ice, Ripcord, Young and Restless, Lightweight, Speed Walker, Trajectory, Baby boy, Longway, Skid Mark, Temper Tantrum. Five Points
FNGs: None
COUNT: 17
CONDITIONS: Nice

WARMUP: Gave a 5 min warning to stretch, cause we had a lot to cover

THE THANG:
5 rounds of Questions with running and burpees in between

Round 1 – F3 and 413 Values
Round 2 – Bible
Round 3 – Financial Literacy
Round 4 – Workplace
Round 5 – Requirements to graduate

Team Concrete was victorious.

On our way back to the Startex we stopped at the stop sign. I gave bluemule a 7 second head start and the rest of the PAX had to catch him or do burpees.

A couple of men caught him and gave up right at the end and didn’t finish strong. bluemule gave a rousing speech about not quitting when you see the finish line.

I always make a point to tell the 413 men at this point that I love them and am proud of them. Then implore them to keep working hard cause the next phase is the hardest.

Always honored to lead here.

This is a big week for the 4:13 men. Final run on tuesday, final workout on Thursday and Signing day on Friday.

Mark your calendars now and make it a point to come encourage these men this week. They will be fielding job offers and can always use a sounding board to make the best decision.

SYITG, Chunks
MOLESKINE:

ANNOUNCEMENTS:

COT:

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Tortoise & Hare, Episode 5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Focker, hambone, Longhorn, Decaf, Young and Restless, Chunks, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 18
CONDITIONS: 66 degrees – a perfect morning for a run

WARMUP: Five Points led us through the warm up this morning. SSH, IWs, Squats, Leg Stretch, WMHs

THE THANG: Find your Pace Group and RUN!!! We had two PRs this morning: Temper Tantrum at 26:40 and Five Points with a new PR and class record 25:36. This is the fifth consecutive run that Five Points has brought home a new PR!

MOLESKINE: The F3 participation in our morning runs is making such a huge difference. I don’t think that we have ever had a class with so many sub 30 runners.

Next Tuesday is the final run with this class. I am expecting to see 8 PRs to close down this installment of Tortoise & Hare. Make plans to join us for the final run.

ANNOUNCEMENTS: Signing Day for this class is Friday, 8/30 at 11:30am. Join us for this fun celebration and stick around for a great lunch.

COT: Prayers for strength, endurance and thanks for new life.

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Tortoise & Hare, episode 4

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Hair Band, Chunks, Natural Ice, hambone, SalPal (retired), bluemule, Focker, Judy, Decaf, DintyMoore, Spammer (Charlotte), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: Unbelievable beautiful mid-August morning – 68 degrees and a break in the humidity.

WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.

THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.

MOLESKINE:

ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9

COT: Prayers for focus, strength and endurance.

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Musical Beatdown

AO: thestronghold
Q: Minnie Pearl
PAX: Shocker (Mark Holmes), toga, Chunks, Young and Restless, Dan and Dave, Decaf, Ripcord, Red Skull, Skeet, greyalbum, Minnie Pearl, Unc, Trajectory, 5-points, Long Way, Speed Walker, Baby Boy, Temper Tantrum, Light Weight, Skid Mark
FNGs: None
COUNT: 20
CONDITIONS: Comfy

WARMUP: Nope

THE THANG:
Paired Various workouts with songs:

Chumbawamba Tubthumping-burpees
Dee-1 No car note-block rockets
Family Force 5 Chainsaw-thrusters & shoulder presses
KB Church Clap-Church Clap
Moby flower-merkins
Derek Minor who you know-shrugs
Limp Bizkit rolling-grip rip & rolls
Holes dig it up-gravediggers
Head Shoulders Knees & Toes-head shoulders knees & toes

MOLESKINE:
Suffer!
“For I will show him how many things he must suffer for My name’s sake.””
‭‭Acts‬ ‭9‬:‭16‬ ‭NKJV‬‬

ANNOUNCEMENTS: Come to signing day!!!

COT: kept private

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.

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Fun w/ Crawlspace

AO: thestronghold
Q: Crawlspace
PAX: Natural Ice, Dan Tanna, Red Skull, toga, Dan and Dave, Decaf, Chunks, Night Light, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory, Peso, Soft Soap
FNGs: None
COUNT: 21
CONDITIONS: 81 and HUMID!

WARMUP: Everything we also do, but in reverse order

THE THANG: Partner Up, grab a block and head to the basketball court.

Ring of Fire, Crawlspace Version – Regular Ring of Fire but each PAX does the the full compliment of merkins when it is their turn. With 21 PAX, we made it around the circle one time before most had tapped out.

Partner Work – One partner works while the other travels the length of the basketball court and back:
– Curls / Bear Crawls x 3
– Overhead Press / Lunge x 3
– Squats / Obamas x 3

Circle Up for Mary:
– 5 minutes of WW1s

COT: Lots of prayer requests for strength, wisdom and perseverance. Closing prayer offered by Temper Tantrum.

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Tortoise & Hare – Run 2

AO: thestronghold
Q: Red Skull
PAX: Decaf, Chunks, Crawlspace, Longhorn, Judy, SalPal, Right Said, Michelin Man, hambone, Focker, bluemule, Detective Pikachu, Parkman, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Peso, Unc, Tampax, Skid Mark, Ling Way, Soft Soap, Trajectory
FNGs: None
COUNT: 26
CONDITIONS: Cool 79 degrees with 87% humidity. It was hard to tell if we were running or swimming.

WARMUP: Oval Up…SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.

MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!

ANNOUNCEMENTS:

COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.

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100 Burpees

AO: thestronghold
Q: Natural Ice
PAX: Decaf, Red Skull, Dan Tanna, bluemule, Chunks, Dan and Dave, toga, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: 14 Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
COUNT: 22
CONDITIONS:

WARMUP: Standard Warmup in the lot

THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.

Mosey to the lot across from the STEM school to execute the same as above.

Mosey back to the main lot for 10 more burpees for a total of 100 burpees.