Category: The Stronghold

15 redwoods posted to see just how wet and muddy they could get.  Here’s how it went down:

Gloom Factor: Nada!  Seventy and sunny

PAX: Noble Virus, Detective Pichachu, B&B, Toga (QIC), Red Skull, THE Black Widow, Hambone, World tour, Man about Town, Tender foot, Dry rub , Butt Dial, Zyppah, Bagger Vance, Billy Blanks (FNG)

Quick disclaimer then mosey to gravel lot on the back 40.  Warmarama then line up facing the far side of the lot for Noah’s ark= transport down and mosey back using the following modes:  bear crawl, crab walk, inch worm merkins, kangaroo hops (broad jumps), some other animal?

Line up in the grass facing South for 5x grass drills= chopping and rolling

Mosey to bball court for some bonus calisthenics then line up on the side line for ye old EMOM shuttle run.  We started with 5 and increased by one rep EMOM.  Time was called at 14 reps

COT with YHC taking us out!

NMM:  The focus of today was working through not so awesome conditions, not giving up and not letting the guy next to you down.  Strong performance by the PAX!  Shoutout to Butt Dial who is not only the first 4:13 member to bring an FNG, but he’s also expecting a new arrival and could use our prayers for a healthy baby.

PAX: Redskull, Cowboy, B&B, Bagger Vance, Toga (QIC), Black Widow, Shoota, Detective Pikachu, Little Show, Clean Plate, Left Twix, Bouchee, Hobby Lobby, T Cell, Hambone, Black Lung, Noble Virus, and various others…

22 redwoods posted to get stronger and focus on working past perceived limits today.  Here’s how it went down:

Preamble then mosey to gravel lot for warmarama.  Mosey to STEM building for modified curb crawls= The standard issue curb crawl up to 7, but the merkins are not executed until everyone is on the line.  Crowd Pleaser!

Mosey to front of STEM school for a little isometric fun= 7 rounds of wall sits and inverted row holds for 30 secs.  Team one holds up the wall while team two holds the top of the row.  Flapjack and repeato for seven cycles.

Mosey to bball court for the ever popular “Death by Shuttle Run”= 10 yd shuttle run adding one rep EMOM.  We started at 5 and went to 15.

On your six for Mary.

COT with YHC taking us out.

NMM: We all have challenges, and we all need to be together when we’re overcoming them.  The PAX put in some solid work today as everyone was pressed to get on the same page to complete the workout.

Stay Classy,

Toga

Weight v Wait Vol IV

TEMP: 55
GLOOM FACTOR: Moderate

PAX:
Spanish Fly (FNG), VolDawg (FNG), Honey Do, Blue Mule, Chew Toy, Hambone, Booshay, Det Pikachu, Black Widow, T Cell, Boing, Right Said, Red Skull, Clean Plate, Lil Show, Shootuh, Hack Face, Noble Virus, Rainman, Left Twix, Horse Hockey, Hobby Lobby, Toga, Bambi, Black Lung, Bagger Vance (QIC)


SSH X 13 IC
IW X 13 IC
HB X 13 IC
OK Mornings x 13 IC
WMH X 13 IC

Mosey to Front Parking Lot
Partner up, one F3er and one 413er
Coupons are for the 413er to carry on his own. He may ask for help but the F3 PAX can’t take block without being asked for help.

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
OH PRESS X 13 IC
(PAX w no partner or block performed flutter Kix)

Mosey to the rails by way of the back sidewalk, Iron Mike and wait for the 6

EVO II –

PARTNER PULL-UPS X 13
MIKE TYSONS X 13 IC
CALF RAISES X 13
LATERAL BOUND X 13

Mosey to BUS PARKING LOT

EVO III –

8 COUNT BB X 13 IC
PETER PARKERS X 13 IC
LUNGE N CURL X 13 IC
(OLA DOLLY X 13 IC PAX W/O COUPON)
REVERSE BURPEES X 13 SGL

EVO IV –

ATOMIX X 13 IC
HYDRAULIC SQUATS X 13
BROAD JUMPS X 13 IC
REVERSE SHUFFLE X 13 SGL

Mosey back to STARTEX

PNW46

TIME

NMM:

Weight v Wait Q

We all carry a weight, sometimes its visible like our coupons the 413ers carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is our duty as HIM to walk alongside and encourage them.

I was reading Deuteronomy 1:30-31 this am and it reminded me of the waiting we all have to do. The Israelites were waiting on the Promised Land and Moses was reminding them of how God fought for them in Egypt and picked them up as a father does with his child. It just seemed to fit with this am Q.

BH:

Tortoise n Hare on Tuesday.

Praying for Noah and his family.

YHC,
🎒🐜


PAX: Big Baby, Life Champ, Kennethfairee, Stuart Little, Rain Man, Bad Boy, Liger, Hussain, City, Detective Pickachu, Shoota, Hack Face, Dan and Dave, Red Skull, Blue Mule, Hambone, B&B, Click Bait, Socket Wrench, Red Tees, Rudy, Noble Virus, Honey Do (FNG), Toga (QIC)

Gloom Factor: 70 and Sunny

BIG PAX of 24 posted to get a bit better this morning.  Here’s how it went down:

Mosey to gravel lot for standard issue warmarama then head back to main lot for everyone to select a coupon.  Mosey to Brother-at-Law’s hill (behind the bus lot) for BAL’s special coupon workout.

P1 runs to bottom of hill and back while P2 executes an exercise.  Flapjack then repeato x3.  Exercises:

• block press
• squat
• curl
• WWII
• bent rows

Return coupons and head to the basketball court for the shuttle run of doom= shuttle runs increasing by 1 EMOM.  We started at 5 and made it to 13 before time expired.

COT and YHC took us out.

Stay Classy,

Toga

Week I
Toga, Red Skull, Cowboy, Urkel, Stranger, Buster Bluth, Situation, Venus, Life champ, Shootuh, Hambone, BnB, Dan & Dave, T cell, Detective Picachu, Big baby, Skinny jeans, Socket wrench, Liger, Carrot top, Kenneth faried, Stuart little, Whosain, BV (QIC)

Temp: 78
Gloom Factor: Nil

Quick Disclaimer at 0530

Jaunty Mosey to the Smokestack

WOR:
SSH, IW, HB, Squats x 13 IC
BAC F/R x 10 IC

Break into groups of 3…1 F3er per 1 413er

Jauntier Mosey to the old Tennis Courts for

THANG:

Based on a brief read and find memories of Hershel Walker’s childhood workouts the PAX completed the following –

1 Hill Sprint
4 Exercises consisting of 13 reps
Merkins
Squats
Big Boy Sit Ups aka WWIIs
Royal Burpees
P46
RnR

This lasted until approximately 0610 when we cruised back to the StartEx via the bus lot.

Back to StartEx and P46

Time

NMM: Overwhelming number of PAX in attendance to support the newest 413 Class. Per usual, YHC reviewed the 5 core values of F3 and implored the 413ers to know the 4 core values of their organization…Be Brave, Trust the Process, Break the Mold, Never Give Up.

BH:
Tortoise n Hare starts on Tuesday. Blue Mule on Q for Thursday.

SYITG,
BV

Seventeen showed up for a glorious morning on the 4:13 campus.  Conditions= Seventy and Sunny (for real this time) and fun was had by all.

PAX: Bagger Vance, Red Skull, Detective Picachu, Hambone, T-Cell, Cowboy, Venus, Skinny Jeans (FNG), Jackie Moon, Olan Mills, Squirrel Nuts, Humble Pie, GMO, Iron City, Sleeves, The Stranger, Toga (QIC)

Warmarama in the parking lot then lineup to each member of the PAX to get their own block and then head to the basketball.  Half the PAX lined up on opposing sides of the court then begin block party=

Rev 1: 20 block merkins, 20 squats, 20 block sit-ups, bear crawl across and backwards run back: repeato x2

Rev 2: 20 curls, 20 lunges, 30 flutters while holding block press: crab walk across and backwards run back: repeato x2

Rev 3: 20 presses, 20 swings, 30 heels to heaven, lunge down and back: repeato x2

Rev 4: 20 skull crushers, 20 deadlifts: repeato x2

Mary

COT with Bagger taking us out and Red Skull pumping the coffee

NMM: It was great to see a strong showing for the newest class at The Stronghold.  These men are dealing with a big life transition at a time when there is so much going on in our world, nation and town.  It’s a great time for us all to support one another.

Sharknado
Temp : 32
Gloom : High

PAX: Red Skull, The Baby, Juicy Juice, GoalDLocks, Baby Joker, Benjamin Button, Dae Dae, Titan Man, Pop A Lock, Reveille, DanOSaur, Hot Route, Brother @Law, Pickachu, Bagger Vance
QIC: BV

Pretty somber crowd this am as we embarked upon the last workout for this class. Quick dispensing of the Disclaimer then a down to and through the STEM bus lot.

WOR:
SSH, GMA, IW, HB X 13 IC

THANG :
Sharknado
15 Burpees
20 Squats
20 Merkins
20 Pistol Crunches
20 CDD
Run lap

Lead lap got five rounds in. We Flutter Kicked and waited on the 6.

Mary :
Olá Dolly x 13 IC
5 Merkins
Flutter Kix x 13 IC
5 Merkins
Plank Progression
MC at a fever pitch so we argued into 10 Burpees called out by YHC.
AL Prom date RT leg up, LT leg up
Plank Progression

Time

NMM:
Hard work today men. Thank y’all for persevering. Proud of this class of 413 and how they have stuck with the program. #BreakTheMold

YHC,
🎒🐜

Weight v Wait Vol III

TEMP: 50
GLOOM FACTOR: Moderate

PAX: Cowboy, Money Shot, Red Skull, Pop A Lock, Hot Route, Brother @ Law, Reveille, Danosaur, Kurds, Black Widow, Floppy Disk, CCR, Ocho Cinco, Venus, Tampa Libra, Le Pew, Bagger Vance, Paw Patrol, Juice, Gold E Lox, Benjamin Button, Major Pain, Day Day, Lil Joker, Titan Man, Hedgehog, Baby

Mosey to front lot w coupons

SSH X 13 IC
IW X 13 IC
HB X 13 IC

Mosey to main building and circle up for

EVO I –

MERKINS X 13 IC
SQUATS X 13 IC
PLANK JAX X 13 IC
BULGARIAN SPLIT SQUATS X 13 (R/L)

Mosey to the rails by way of the back sidewalk

EVO II –

PARTNER PULL-UPS X 13
IRKINS X 13
DIRKINS X 13
SIDE LUNGE X 13 w Coup

Mosey to South side of B ball court

EVO III –

ATOMIX X 13
HYDRAULIC SQUATS X 13
PETER PARKER MERKINS X 13
REVERSE THRUSTER X 13 w Coup

EVO IV –

POWER MERKINS X 13
COUPON SWINGS X 13
OH SQUATS X 13
8 CT BB X 13 IC

PLATOONS (LT DAN W ARMS LINKED)
To 1/2 court … 10 Merks
REVERSE

TIME

NMM:
Classic BV Q Weight v Wait.

We all carry a weight, sometimes its visible like our coupons we carried. Sometimes its not visible like the dark things we don’t want exposed. Point is, we all have it and we all have others that are here for us to help shoulder that burden. We also wait on what is to come, that which is expected but not seen. We have a faith in something bigger than ourselves that sustains us.

The 413ers have both a Weight and to Wait for the next chapter to unfold. It is incumbent upon the F3ers to walk alongside and encourage them.

One parting shot from James Clear, author of Atomic Habits…environment plays a huge role in who we become.

Playlist
Alive – Pearl Jam … aren’t we all glad to be alive?
The Waiting – TP & 💔… it’s what we’re all doing
Won’t Get Fooled Again – Van Halen cover of The Who … that’s part of the mission of 413 to break the cycle
Gimme Shelter – The Stones … again, what 413 does
The Promise – Sturgill cover of When In Rome … if you follow what’s laid out in front of you, there is something bigger waiting
I Must Not Think Bad Thoughts – X … just timed up perfectly w the worst part of workout
Sonic Reducer – Dead Boys … just really live this song and it’s one of my favorite Pearl Jam covers & they will be here on 2 Apr

YHC,
🎒🐜


PAX: Reveille, FloJo, The Biking Viking (FNG renamed after COT), Mater, Shock and Awe (FNG), Lady Bird, Papa Smurf (FNG), Zoom, BLT, Lederhosen (FNG), Carrot Top, Pew Pew, DIY, Floyd, Brother-At-Law, FAMO, Casual Friday (Kotter), CAPSLOCK, Red Skull, Cargo, Bottle Cap, Chicken Hawk, Khakis, CCR, Sticks, G-String, Whiz, Le Pew, Sugarbird, Fungi, Offset, Toga (QIC)

Gloom Factor: Sunny and 70

32-33 (may have left someone out there?) redwoods posted to celebrate tourist season in Nashvegas.  Here’s how it went down:

Quick disclaimer then mosey to the gravel pit for warmup COP.  Begin tribute to National Noah’s Ark Day=

• Bear Crawl down and back
• Crab walk
• Scorpion
• Bear Crawl
• Crab Walk

Form-up for indigenous peoples’ run to the parking lot in front of the STEM school.  Begin Dora 1-2-3= 100 merkins, 200 squats and 300 WWII sit-ups.

Mosey back to flag for a few minutes of Mary.

COT with YHC taking us out

NMM: Big thanks to Pew Pew and the @F3Louisville gang for joining the proceedings this morning.  Also, a big shoutout to all the EH’ing going on.  Having tried that at YHC’s own work conferences, getting 3 newbs out is a big accomplishment!

Lastly, there is of course no Noah’s ark day..,but maybe there should be.  Think of the greeting cards!

Stay Classy,

Toga