Category: The Stronghold

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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!

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Tortoise & Hare, Run #1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, SalPal, Salami, Michelin Man, Brown Slip, Young and Restless, Barney, Hipster, Decaf, Demo – F3 NoHo HTX, Speed Date, Go Fish, Puppy Chow, 10 FNGS
FNGs: 1 10 FNGS
COUNT: 25
CONDITIONS: Dark!

WARMUP: Circle Up, Warm Up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: A fantastic first run for the new class. 5 out of the 13 4:13 Strong men posted a sub 30:00 time. Another 4 finished sub 35:00 and we were “All In” at 41:37. This may be the class where we see everyone hit the 30:00 goal.

Thank you to all of my F3 brothers for such a great showing today. It had a huge impact on the 4:13 Strong guys who found it hard to believe that so many men would be willing to run with them.

ANNOUNCEMENTS: The Struggle 005 will be 10/24-10/25. Start making plans now to join us for this incredible physical and mental challenge.

COT: Prayers for strength, wisdom and guidance.

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Tortoise & Hare – The Last Run

AO: thestronghold
Q: Red Skull
PAX: Chunks, Barney, Decaf, Michelin Man, Strutter, bluemule, Young and Restless, Touchback, Speechless (Bryan), Hair Band, Baby Bop, Step Back, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 21
CONDITIONS: 77 degrees and HUMID!

WARMUP: Black Jack was invited to lead the warmup due to his demonstration of poor effort and poor attitude. He brought the poor energy into the circle and offered an uninspiring warmup. After a couple of attempts, the warmup responsibility was taken from him and order was restored.

THE THANG: Partner up and RUN! The final run for this cohort before they move into the Work Phase of the program. Five out of Nine 4:13 Strong men set a PR today! Also posting a new PR was Young and Restless!

MOLESKINE: As men approach the finish line, they have the tendency to let up and coast to the finish. The challenge was made today to not be those men…to give the best effort of the six weeks today for the final run. We had five men accept that challenge!

ANNOUNCEMENTS: Signing Day is Friday, 8/22 at 11:30am. Come celebrate with us and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for guidance and wisdom as the men are interviewing and considering job offers.

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A lot of Shaqs, not many Stephs

AO: thestronghold
Q: Purple Tiger
PAX: Hipster, Right Said, Barney, bluemule, Red Skull, Shocker (Mark Holmes), Wham-O, Woodchuck,
FNGs: None
COUNT: 25
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CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Barney, Decaf, SalPal, Hair Band, Crawlspace, bluemule, Michelin Man, Wham-O, Young and Restless, Sunshine (Willy Lomam – Austin), Toss & Catch, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama, Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
FNGs: 2 Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
COUNT: 26
CONDITIONS: 77 degrees and high humidity

WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.

THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks

MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.

ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!

COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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Tortoise & Hare #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Decaf, Barney, bluemule, Michelin Man, Wham-O, Chunks, Right Said, LIGHTNING(Devario Parson), Speechless (Bryan), Bubbles (Tyler Slaughter), hambone, Hipster, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 26
CONDITIONS: Perfect for a morning run

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

THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.

MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!

ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.

COT: Prayers for family, school, strength, wisdom and endurance.

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Decaf, Barney, Michelin Man, bluemule, baggervance, Hipster, Drop Trow, Wham-O, Crawlspace, Tebow, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napolen, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 23
CONDITIONS: Better than last week!

WARMUP: Chunks started us off with a challenge….achieve 3 PRs in the next 4 runs and win an All Out Running Co shirt!

He then led us through our pre-run warm-up – SSH, Squats, Stretches

THE THANG: Partner up and run. As the name indicates, we had a bunch of hares from the start. A herd of 10 4:13 Strong men took off like they were being chased while 2 stayed comfortably in the rear. By the time we hit the smoke stack, 5 of the 10 were gassed. By the time we circled the barn another 3 dropped back. But 2 maintained the quick pace and finished in the run in 25:00.

The six gave us more than enough time to work through a Burpee + Squat Apocalypse with some Flutters and WWIs at the end just for fun.

MOLESKINE: Failure to join the circle at the end of the workout resulted in a little extra running as a reminder of the importance of putting the group’s needs before your own.

ANNOUNCEMENTS: CSAUP 50 Miler coming up at the end of August. Get your 5 man team together now and remember that there are some 4:13 Strong guys that can help fill team gaps if needed.

COT: Prayers for Wendy’s in the loss of his sister; prayers for strength, wisdom and endurance.

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Good Warmup

AO: thestronghold
Q: SalPal
PAX: Chunks, Barney, Wham-O, Purple Tiger, Shocker (Mark Holmes), Young and Restless, Red Skull, Decaf, Puppy Chow, Step Back, Napoleon, Purple Rain, Old Maid, Big Mama, Cow Pie, Cool Runnings, Clorox, One Star, Beyonce
FNGs: None
COUNT: 20
CONDITIONS: Absolutely perfect, if you ignore the heat advisory

WARMUP: Never heard of such a thing.

THE THANG: 100 SSH, Good ‘ol Sally Shake’n’Bake, Deconstructed Burpees + Bear Crawls

MOLESKINE: Received a temporary ban from the Stronghold. I guess I did something right…

ANNOUNCEMENTS: CSAUP 50!

COT: Families, patience, discipline and excellence.