Category: The Stronghold

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Tortoise & Hare – The Final Chapter

AO: thestronghold
Q: Red Skull
PAX: Hair Band, Right Said, Judy, Longhorn, Skeet, Decaf, Woodpecker, Wookie, Goldie Locks, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 19
CONDITIONS: 63 degrees and dry despite some distant lightning and thunder

WARMUP: Mr. Krabs led us through a thorough warm-up: SSH, IW, HW, WMH, Squat, Good Mornings

THE THANG: RUN!!! 3 miles. It was a little disappointing that no 4:13 Strong man set a PR on the final run of the 40 Days. At least Hair Band got a 2024 PR finishing in 20:37!

ANNOUNCEMENTS: Signing Day is this Friday at 11:30. Come join us as we celebrate this class transitioning into the Work Phase of the program.

COT: Prayers for strength, guidance and wisdom as these men begin interviews and the job selection process.

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Judy, Decaf, Long Horn, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 22
CONDITIONS: Beautiful 36 degrees

WARMUP: SSH, Squats, IW, WMH, Leg Stretches

THE THANG: RUN!!! We met the train this morning so a trip around the white building was required. Not sure all made that trip because the times seemed a little fast.

2024 Course record was set by Right Said this morning – 21:00!

ANNOUNCEMENTS: The 4:13 Strong men are running the Dream Streets 5K on Saturday. It is not too late to join our team and run with us. Dream Streets is a great organization and we are happy to be supporting them. You can sign up for the race at their website.

COT: Yak closed us out with a prayer this morning.

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Boops

AO: thestronghold
Q: baggervance
PAX: Skeet, Minnie Pearl, toga, Dan and Dave, Mullet, leatherneck, Decaf, Red Skull, Bill Dance, Casual Friday, Dantana, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 28
CONDITIONS: A Perfect 43 degrees

WARMUP: Disclaimer followed by SSH, IW, HW, Squats and creative stretching

THE THANG: Partner Up followed by a long two column Indian Run around the campus and to the basketball court.

Partner 1 does a stationary exercise while Partner 2 does a shuttle run, then switch: Round 1 – Side Lunge; Round 2 – Squat; Round 3 – SSH. Mosey to nearby building and hold wall sit while receiving instructions.

Mosey to the block pile. Partner 1 does a movement with the block x 10 while Partner 2 does a movement without a block, then switch: Round 1 – Block rows with opposite leg in the air + Up Downs; Round 2 – Bulgarian Split Squat with block + Reverse Up Downs; Round 3 – Block Step Ups + Peoples Chair

Mosey to the Gravel Lot and then line up for various modes of transportation – Bear Crawl, Crawl Bear, Side Shuffles, Skips and Boops.

MOLESKINE:

ANNOUNCEMENTS:
This class is two weeks away from completion of the 40 Day Challenge.

COT: We were reminded of the importance of locking arms with other men who can help encourage us and lift us up when we need it.

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Skeet, baggervance, Decaf, Long Horn, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 20
CONDITIONS: 36 degrees and sloppy

WARMUP: SSH, Slow and Low Squats, IW, OYO stretching

THE THANG: RUN!!! 3.0 miles around the 4:13 Strong campus followed by some traveling Mary since there was extra time.

MOLESKINE:

ANNOUNCEMENTS: This class will be running in the Dream Streets 5K on Saturday 2/24. Join our team and come run with us. You can register at runsignup.com/Race/TN/Nashville/westnashdc5k

COT: Prayers for focus, endurance and families.

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Lessons

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Ginger, Young and Restless, Grape, olanmills, Doggystyle, Decaf, Skeet, Minnie Pearl, Sunshine, Lost and Found, Goldie Locks, Yak, Prince’s Hot Chicken, D Pole, Bill Dance, Army Surplus, Tatter Tot, Woodpecker, Evil Knievel, PeachPie, Mr Krab, Neanderthal, Wookie, Iron Flush, Mittens
FNGs: None
COUNT: 27
CONDITIONS: Perfect

COT:
Let’s nail the COT first bc it was a marquee moment for YHC. This morning was a (not so) nice reminder that yeah you can feel good about yourself getting out and doing good but that doesn’t mean there are not lessons for you to learn along the way.

Here’s the short of it. One of the guys was chirping at me pretty consistently. At first I was confused and wasn’t sure who he was talking to or what nonsense he was even saying. I pushed back a little eventually and he clearly was not getting the point so I escalated a bit and I went too far. It was a calculated or intentional escalation that I felt necessary at the moment BUT I said something I did not mean to say and there is no excuse. The whole thing is on me and I own that. Period. I stopped the whole thing and publicly owned up to it, hopefully he heard my apology took it as sincere and we all move on better.

I’ve got egg on my face and to be honest it’s been wearing me out all day.

The only silver lining is hopefully everyone there saw an example of a man admitting he is wrong, owning it, and apologizing. Not something we see a lot of these days to be sure. I’m sorry I let y’all down and hope I can earn the trust and respect back.

WARMUP:
SSH x 50
Squats x 10
Fire Hydrant x 20 each side
Jack Webb – goal was to get to 10 but it was crawling so we stopped at 8. This was done together with each PAX down the line calling out the next rep number and exercise

THE THANG:
Grab a block and head to the hill

7s: Reverse burpees at the bottom, We’re Not Worthy at the top. Carry you block with you at all times.

YHC planned on a politician up the each each round, as well as a surprise speed bump, but we were already running behind.

Mosey to the basketball court

Partner-burpee-thruster-apocalypse:
P1 does 10 burpees while P2 does 10 block thrusters, switch and rinse/repeat

P1 does 9 burpees while P2 does 9 block thrusters

Goal was to get to 1 but we ran out of time and I believe only got to 5

MARY:
No Mary due to time

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More Hare Than Tortoise

AO: thestronghold
Q: Red Skull
PAX: Hair Band, Judy, baggervance, Young and Restless, Decaf, Right Said, Crawlspace, Skeet, Long Horn, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 26
CONDITIONS: 39 Degrees

WARMUP: Long warmup led by Neanderthal

THE THANG: 3 miles around the 4:13 Strong campus. A new class record was set as well as some individual PRs.

ANNOUNCEMENTS: This class will be running in the Dream Streets 5K on Feb 24. Join the 4:13 Strong team and come run with us.

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Discern the signs

AO: thestronghold
Q: morning star
PAX: Chunks, Skeet, Minnie Pearl, Wolfpack, baggervance, Dan and Dave, Decaf, Shocker (Mark Holmes), Red Skull, morning star, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs, Long Horn, Bill Dance(?), Dantana, Cat Man
FNGs: 1 Cat Man
COUNT: 29
CONDITIONS: high 20’s and lively

5:30 – disclaimer given … YHC asked men to raise their hands if they were willing to take personal responsibility for their own safety. Modify as necessary.

WARMUP: mosey to the light, circle up … motivator x5, lazy imperial walkers x10, hard style low slow squats x11

YHC taught PAX how to do fast and loose drills (active recovery) … dubbed “Mickey’s” or “Soviet Sprinter Shakes” … the idea is to shake the tension out of your limbs as if you were shaking water off after a shower.

THE THANG: partner up and stay in a circle. 11 seconds of jump squats, then 49 seconds of active recovery …. for 30 minutes. pairs take turns carrying coupons around the basketball counts, completing 5 supermans between the far two goals.

PAX were instructed to transition from jump squats to SSH if they experienced 1 of 2 signs: lots their power on the jump or had trouble singing along/talking between sets of squats.

It was long and monotonous and we passed our time by encouraging each other, signing along with “Lean on me” (which was on repeat). The challenge was to stay mentally engaged the whole time; powerful jump squats and constant movement during active recovery.

Mary: baby crawl, bear crawl, cat crawl, imperial walkers, skipping … all done while moving in a circle.

MOLESKIN: YHC shared the story of when my mom kicked my dad out of our apartment when I was 13. Talked about how that flipped my world upside down. I cried myself to sleep that night, lonely and afraid. Ultimately my parents got divorced and my adolescence was an experience of me being emotionally orphaned; there was not a place in my home for my heart to express itself or grow in maturity.

YHC shared how I used to avoid my past, the painful memories and even grew to despise my story.

However, as I’ve leaned to go back to those traumatic moments, bring them into the light, share them with others … I’ve found the capacity to offer grace, kindness and tenderness to parts of my heart that were frozen in time. As I practice this, I grow in resilience.

Just as we had 2 signs that we used to transition exercises during the workout we also have signs that our heart and body gifts us with: emotions. Each emotion I experience can be a doorway into my story. And if I discern it and go back with curiosity and kindness I have an opportunity to find healing and ultimately grow in maturity.

New approach to consider: we accelerate our capacity to do hard things not by gritting our teeth but by offering tenderness to our hearts.

So, go forth and do the hard internal work … do it with a guide (a trusted friend or mentor or counselor) and see your maturity advance!

YCH blessed the PAX and we ended with “Heart on 3”.

Was wonderful to finally make it out to the stronghold.
– m out!

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Cold, Fast Run

AO: thestronghold
Q: Red Skull
PAX: Right Said, Judy, bluemule, Chunks, Hacker (Franklin), baggervance, Decaf, Young and Restless, Hair Band, Crawlspace, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs, Long Horn
FNGs: 1 Long Horn
COUNT: 29
CONDITIONS: A Cold 30 Degrees

WARMUP: SSH, IW, Squats, WMH, Stretch

THE THANG: RUN!!! 3 mile loop around the 4:13 Strong campus.

A great effort this morning which resulted in an “All In” time of 36:00 and several PRs. We were fast enough today that we had time for a little Mary at the end: Burpees 10, 9, 8, 7 plus some Flutter Kicks and Hello Dollys.

ANNOUNCEMENTS: Great work this morning. The 4:13 Strong men appreciate the encouragement and support that the F3 PAX bring to The Stronghold.

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First Tortoise & Hare of 2024

AO: thestronghold
Q: Red Skull
PAX: MySpace, Right Said, Chunks, Skeet, Hacker (Franklin), baggervance, bluemule, Decaf, Judy, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Princess, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 27
CONDITIONS:
Slippery, Sloppy, 46 degrees

WARMUP:
SSH, Squats, WMH, IW, Stretch

THE THANG:
3 Miles loop, Intervals (2 min run / 1 min walk)
All in time of 38:19
45 seconds of Mary

ANNOUNCEMENTS:
Great first run for this class!