Category: The Stronghold

PAX: Pipes, Shaguar, Pusher, Jimmy John, Astaire, Moonwalk, Works for a Guy, Hambone, Bagger Vance, Detective Pikachu, Crawl Space, Dan and Dave, D frost, Red Skull, Toga QIC), The Black Widow

Gloom Factor: Nil, 70  and Sunny

A hearty sixteen posted to get a little better in the gloom.  It went something like this:

Disclaimer, mosey to everyone’s favorite gravel lot, standard issue WOR (including nipple sharpeners), then lineup for some grass drills= PAX in one line facing the fence, chop legs like the mountain climber, and then roll right, left and forward based on the Q’s cadence.  Complete 4 rounds

Partner up, mosey to block pile and collect one block for each team before heading to the bball court.  Lineup on the baseline for some block work:

1. Round 1: P1 bear crawl down the court and mosey back while P2 executes block shoulder presses, flapjack and repeato x3
2. Round 2: P1 Carryovers down and back while P2 executes block squats, flapjack and repeato x3
3. Round 3: P1 burpee broad jump down and mosey back while P2 executes WWII with blocks, flapjack and repeato x3
4. Round 4: P1 lunge down and mosey back while P2 executes block curls, flapjack and repeato x3
5. Round 5: P1 crab walk down and mosey back while P2 executes block swings flapjack and repeato x3

Deliver blocks back to the deck in a nice, neat pile, and conduct some very quick Mary in the parking lot while waiting for the 6.

Announcements: See Red Skull’s note in channel about a 5k to run with the 4:13 speedsters, see BV’s note (in ‘main’ channel) about an upcoming convergence in Franklin.  Prayers for Pusher’s son turning ONE TODAY!!

NMM:  It’s always an honor to lead at 4:13.  Most of us haven’t faced the challenges these young men have in their rearview or the ones they have in front of them.  Stay humble, work hard, support the man next to you, and enjoy a jock jams playlist where appropriate.

Stay Classy,

Toga

 

413

PAX:
Guero (WL), FNG – Shotgun, Shootuh, Shocker, Life Champ (Kotter), Black Widow, PopALock, BnB, Detective Pikachu, Bogey, Hambone, Blue Mule, Dan N Dave, 413ers – Pipes, Astaire, Shaguar, Pusher, Jimmy John, Moonwalk, Red Skull, Bagger Vance (QIC)

Disclaimer, Claimed

Long Mosey out main road back to Smokestack w Side Shuffle L/R, High Knees, Butt Kickers, Bernie

WOR:

ALL IC X 13

SSH
IW
HB
LBAC F/R

THANG:

Partner Up – 2 F3:1 413er

4×13
Mountain Climbers (4ct)
Squats
F Kix (4ct)
Burpees

Run to top of Lot –
4×13
Merkins
Lateral Bounds (2ct)
Ola Dollies (4ct)
8 Ct BB

RnR x 4

Round 4 completed at StartEx on my count.

MARY :
1’ APD

TIME

NMM –
Nice to have such a large crew to welcome 413 Strong class 1 of 2022. Willy Lomans – Guero pasted as promised along w Bogey. Kotters to Life Champ who’s back in the game. PopALock is a man on a mission back in the fold w a new fiancé. BnB laying out his plans for 2.0 sleep patterns, feedings, etc. Show of speed after coffeeteria from Astaire, Jimmy John, Moonwalk and Shaguar was nothing short of impressive. So glad they were sprinting and not smoking post Q. Pretty cool having the F3ers chime in on NameORama this class. We’ve got one 413er down w a stomach issue.

BH:
Tortoise n Hare kicks off next Tuesday 0530 same location. 5K loop around campus.

YHC,
🎒🐜

Blockz n Bucketz n Beanz

Temp: 62
PAX: Shocker, Shootuh, Spandex, Det Pichachu, Red Skull, Blue Mule, Olan Mills, Black Widow, BnB, VooDoo, Space Needle (Quohog), Well Water, Van Dyke (Chavez Y Chavez). Florida Man (Jorts), Half Shell, Bagger Vance
QIC: BV

Quick disclaimer, grouping up of 2 F3ers to 1 413er. All PAX grab a block. Return blocks to circle. Mosey the front loop around the buses and back to circle.

WOR :
SSH X 10 IC
IW X 10 IC
HB X 10 IC
LBAC X 6 IC (F/R)

THANG :

EVO I –
In groups of three with block in tow, each group performs
100 Block Burpees
200 Block Squats
300 Block Flutter Kix

PAX 1 run w block to Mater’s Civic and back. PAX 2&3 start on work set. Flap Jack until Reps completed.

EVO II –
Bucket Brigade
413er grab 5 gallon bucket of water. F3ers flank 413er. As a group carry bucket to far Quad. Every time water spills out there is a team penalty for entire group.

Penalty 1 – 10 Burpees
Penalty 2 – 10 Squats
Penalty 3 – Bucket transfer PAX to PAX around entirety of Quad 4.
Penalty 4 – 10 Merkins w feet on wall
Penalty 5 – Bucket transfer on 6 around traffic calming circle. PAX bear crawl in Native American run fashion.

413er returns bucket.

2 MOM

High Plank

TIME

NMM: Today’s Q was a combo of the BV classic Weight v Wait and the words of Proverbs 27:17 …

I’ve been a huge fan for a while now of pairing up or partnering the F3/413 PAX and today proved no different. Having been DR last week and missed out on the PFT admin’s by Red Skull YHC had to dig deep into the Pain Cave for this Q. The idea that we have a physical weight (the block) and a mental weight (why you’re an F3er/413er) hit home from the beginning today. I ripped that Weight v Wait concept from Rob Jones; a double above knee amputee who served as an IED searcher in the Marines. Hoping that Red Skull can expand upon this during the week of Bible study.

(YHC was struggling w the 413 names hence the other names in parenthesis.)

BH :
Spandex’s bro
Shocker’s nephew
BnB’s 2.0 coming Dec 2021
Traveling mercies

YHC,
🎒🐜

PAX: Bagger Vance, Hambone, Blue Mule, Boom Clap, Squeeze, IDK , Photo Shop, Happy Feet, Otis, Big Country, Toga (QIC), Detective Picachu, B&B, Red Skull, Shocker, Mater (Prevac)

16 Redwoods posted for a little fun in the sun, rain and mud this morning.  It went something like this:

Thang: Mosey to gravel lot for warmarama (including the fan favorite scorpion stretch in a puddle)

Mosey to grassy area next to the gravel lot for ye ol’ football ground drills= chopping feet a la mtn climbers until the Q calls for rolls right, left and forward.  Repeato x 4

Mosey to nearest wall of the STEM school for wall sits= 30 sec people’s chair followed by 10 IC alternating lunges.  Repeato x 4

Mosey to Bball court for SEAL Burpees= burpees with 3 merkins and alternating knees to elbows.  12 reps

Mosey to the nearest grassy hill for 4 minutes of Quadraphilia= bear crawl down the hill and crawl bear back up for 4 minutes= Crowd Pleaser

Mosey back to basketball court for EMOM shuttle run.  The PAX started at 5 and made it to 14.

Quick Mary and COT with YHC taking us out.

NMM: Strong work by the PAX as we focused on getting out of your head and finishing what we started.  Jobs and life don’t get done when you quit on yourself and those around you.

Stay Classy,

Toga

413 Class II Q I

Temp: 36
Gloom Factor: Low

Stranger, Black Widow, Boushe’ (WL), TOGA, Red Skull, Hambone, Jackie Moon (LIFO), Boom Clap, Squeeze, IDK , Photo Shop, Happy Feet, Otis, Goofy, Big Country, Bagger Vance (QIC)

WANDERING WARM A RAMA

Main Lot
SSH X 13 IC

STEM Lot
IW X 6 IC
HB X 7 IC

Side Shuffle L/R down sidewalk at STEM Bldg

Indoor Pool Smoking Deck
AST X 10 IC
Plank Jax X 10 IC

Smokestack Lot
LBAC F/R x 13 IC

THANG – Fools Errand

Partner Up

413 PAX Line up shoulder to shoulder
F3 PAX Line up shoulder to shoulder
PAX across is your partner

413 Reps each between the PAX. When you switch Movements, run to the light at the top of Smokestack Lot and back.

MOVEMENTS

8 CT BB
SQUATS
PISTOL LBC
FRANKENSTEINS

Time called at 0610 for us to hit some Hand Stand Push Ups (homage to Grisham whom YHC had a lunch meeting with) on the wall heading back.

MARY –
AL Prom dates (finishing position) x 13 IC
Plank 1 M
Flutter Kix x 20 IC
5 Burpees

TIME

NMM: Today’s workout was inspired by the book of Proverbs and its many references to foolishness and fools. The PAX were sent on a Fool’s Errand to try and finish all called Movements along with the running breaks. All PAX challenged to read through the Book of Proverbs this month.
Today’s Playlist also inspired by the term “Fool”

Won’t Get Fooled Again – The Who
Foolin’ – Def Leopard
Fool in the Rain – Led Zeppelin
Fooling Yourself – Styx
Fool for Love – Lord Huron
Ship of Fools – Grateful Dead
Fool – Fitz and the Tantrums
What a Fool Believes – Doobie Brothers
Fool Hearted Memory – George Strait

BH: it’s Holy Week, be sure to seek or share depending on where you stand.

YHC –

BV

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