Category: The Stronghold

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

 

Temp: 60
Gloom Factor: Nil-ish

PAX: Worm, Twenty-One, Sticks, Offset, Famo, Zoom, Pretty Boy Floyd, Carrot Top, Mater, Sug, Chicken Hawk, Wiz, Tool Time, Spider Monkey, Hot n Ready, Black Widow, BnB, CAPSLOCK, Porcelain, CCR, Brother @ Law, Hot Route, Red Skull, TOGA, Reveille, Pop a Lock, The Dude (FNG), Bagger Vance

QIC: BV

0529:30 – Disclaimer

Mosey to Tennis Court/Parking Area

WOR:
SSH X 13 IC
Squats X 13 IC
Supermans X 13 ICp
IW X 13 IC
HB X 13 IC

THANG –

EVO I :
Burpees 10, 9, 1, 8, 2, 3, 7, 4, 5, 6
8 Count Body Builders x 5

EVO II :
413 Strong Q
4 Stations 4 Movements x 13 Reps w Mosey in between
413 & F3 Men pair off…413ers instructed to learn F3 Five Core Principles

Stop I
Squats x 13 IC
Merkins x 13 IC
Flutter Kicks x 13 IC (hands out to sides)
Squats x 13 IC

F3ers instructed to learn 413 Four Core Principles

Mosey to up main road w some side shuffle thrown in to little parking lot behind main building

Stop II
Jump Squats x 13 sgl ct
Atomic Merkins x 13 sgl ct
Flutter Kix x 13 IC (hands behind head)
Jump Squats x 13 sgl ct

Form up two lines for Indian Run back to Toga’s Gravel Pit with two speed bumps for 5 Burpee.
Flying EH on a runner, turns out that was Red Skull’s EH that was late and had been looking around for us at the StarEx.

Stop III TGP
Jump Lunges x 13 dbl ct
Peter Parker Merkins x 13 sgl ct
Reverse Thrusters x 13 IC
Jump Lunges x 13 dbl ct

Line back up and IR to Bus lot

Stop IV
Tuck Jumps x 13 sgl ct
Merkins x 13 IC
Reverse Thrusters x 13 IC
Tuck Jumps x 13 sgl ct

Mosey back to StartEx

P46

Circle Up while one PAX from 413 recites F3 Five Core Principles as the remaining PAX Burpee’d for +/- 2 mins and one PAX from F3 recites 413 Four Core Principles +/- 1 minute.

Mary
Flutter Kix X 28 IC

TIME

NMM:
Class 020 launched w/ a huge outpouring of support from the PAX. Love the idea of the F3ers and 413ers partnering up to get to know one another a bit and to learn each org’s Core Principles. T Claps to CCR for coming out pre-flight. Kotters to Reveille coming off the IR. Red Skull and I commented on how awesome it was to see all the F3 HIM out to support the new Class. Welcome FNG, The Dude, 413’s YOGA and Meditation guru.

BH:
5 Year Anniversary on 14 Sept, be there or be forever remembered as a guy who wasn’t there. Or not, who knows.

YHC,
BV

Temp: 73
Gloom Factor: Wet and Steamy

PAX: Boo, Paco, Lockbox, Stretch, Juice, T Rex, Big Country, Puddles, Notes, Right Said, Crawl Space, Life Champ, Hot Route, Hot n Ready, Red Skull, Porcelain, Brother @ Law, Toga, Change Order, Bagger Vance

0530:30 Disclaimer

Mosey to the tennis courts, yes, there used to be tennis courts at Stronghold and circle up for

WOR:
SSH x 13 IC
Squats x 13 IC
Supermans x 13 IC
Scorpions x 13 IC
Iron Crosses x 13 IC

THANG:

EVOLUTION I

EMOM x 15’
5 Rows
10 Merkins
15 Squats

Break off into 1s and 2s for Indian Run to block pile. 1s go in front of STEM building to block pile, 2s go around back. Classic pincer mover from WWII.

EVOLUTION II

EMOM x 15’
5 Block Swings
10 Block Thrusters
15 Low Merkin Plank Jax

Mary Up:
LBCs x 13 IC
5 Block Merkins
Flutter Kix x 13 IC
5 Block Merkins
Ola Dollies x 13 IC
5 Block Merkins
Flutter Kix

Time

NMM:
That was a real smoker. Literally, dudes had steam coming off them during and after the workout. Always a good sign, that and Lockbox retching off in the corner. Much better attitudes and better effort this week than last. Well done yall. YHC gave some unsolicited advice on those two things you can control, Attitude and Effort at the end…it was free advice but likely pretty good nonetheless. T Claps to T Rex for owning his bad attitude and lackluster effort last week as well as at Detention on Monday.

BH: Continue to pray for the wives of our brothers that are struggling with health issues.
Pray for Dupree’s church as they recover from an arsonist attack earlier this week.
Pray for the men at 413 as they interview and for signing day on 2 July.

BV, Out

Temp : 72 and Muggy

Gloom Factor : Nil

PAX: Paco, Puddles, Lockbox, T Rex, Stretch, Boo, Juice, Big Country, BnB, Bad Boy, Reveille, Red Skull, Hot Route, Bagger Vance

QIC: Bagger Vance

Mosey to STEM lot for WOR:
SSH X 13 IC
Squats X 13 IC
WMH X 13 IC
Merkins x 13 IC

THANG
6 – 6 – 19 – 44
Run 400 M

6 Burpees
6 8 Ct Body Builders
19 Squats
44 Flutter Kicks IC
Run 400M

6 Burpees
6 Man Makers
19 SGL LEG Lunges
44 Hello Dollies IC
Run 400M

6 Burpees
6 8 Ct Body Builders
19 Jump Squats
44 Dragon Flags/Heels to Heaven
Run 400M

6 Burpees
6 8 Ct Body Builders
19 SGL LEG Side Lunges
44 Superman Plank IC
Run 400M

At this point Boo and Lockbox were jawing pretty obnoxiously about who was fastest.
We stopped on the run back on the back sidewalk to pair off and sprint to a pole at some 200M away. While the rest of us had some good natures fun YHC left Juice back to fire the starting gun and see who was faster Boo or Lockbox. While Boo claims a KY Derby like foul on Lockbox, the record shows that Lockbox took race one. (By the way, Juice smoked them like a 4 alarm fire, dude is quick.)

Slowsey back to startex where we had time for some plank for the 6 and 20 Flutter Kix IC.

TIME

NMM:
Today we honored the brave souls who fought for our freedom and that of the world at Normandy 75 years ago. Most of the guys in that circle of trust would have been on the front lines had they been around 75 years ago. It’s pretty amazing when you’re around the 18-25 year old set how courageous our grandfathers & great grandfathers were in the face of the Axis of Evil. Thank yall now and forevermore.

BH:
First Friday Lunch tomorrow. Location : TBD.
Prayers up – Offshore and fam are fostering a child beginning any day now.
Ludwig, Penny Loafers and Dupree’s Ms and their roads to recovery.
Stretch’s granddad Ed.
CAPSLOCK MIL
All those traveling.
June 21 Leader’s lunch Q’d by Vector. Hit me up for details.

YHC,

BV