Category: The Stronghold

PAX: Hot Route, Hot n Ready, Bagger Vance, Hambone, Red Skull, Pop a Lock, Khakis, Brother-at-Law, CCR, Big Stick, Fox Trot Talks a Lot, Tool Time, Toga (Q2), Danasaur, B&B, Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs,  3 Stacks, Shaq (Q1), Mitch, Dreads, Big Lank

30 redwoods posted for block therapy at The Stronghold.  Here’s how it went down:

Quick disclaimer then mosey to South field and commence warmarama= high knees, side shuffles, SSH, merkins, burpees, arm circles

Mosey back to cinder block pile, each pair grabs one block then mosey to basketball court for Blockfest Stronghold Edition= 1: toe-to-toe w partner for situps while passing block, 2: P1 lunges w block while P2 SHH repeato x2, 3: P1 lunges w block while P2 mtn climber x2, 4: P1 and P2 side shuffle while doing chest passes w block, 5: P1 set of 10 block presses while P2 high knees switch and repeato x3, 6: P1 set of 10 squats while P2 mtn climber switch x3, 7: P1 behind the head tricep extensions P2 bear crawls switch x3, 8: P1 block swings while P2 backwards run then sprint back switch x3

Circle up for Mary: burpees in cadence, flutter kicks, leg raises, bicycles

Announcements: See CSAUP channel for special Memorial Day option, See 3rd F channel for Dupree’s leadership lunch, and the East folks are doing the last soft launch at Shelby Park this week.

NMM:  YHC has been looking forward to leading a workout with Shaq since week one.  He did not disappoint with several instances of calling out burpees (1 in cadence) and several block exercies that YHC hadn’t even thought of.  Someone must have done some preparation, and that’s a great sign of taking ownership and shouldering the responsibility of leadership.  Keep it up!

Stay Classy,

Toga

PS: I’m missing a few names on the PAX list, so feel free to sound off.

Temp: 50
Gloom Factor: Nil

PAX: Baby, Fabreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil Jon, Dub, Lank,  3 Stacks, Shak, Mitch, Dreads, Brother at Law, CCR, Red Skull, Porcelain, Princess Aurora, Toga, Bad Boy, Pop a Lock, Hot N Ready, Khakis (FNG), Bagger Vance
QIC: BV

YHC rolled in around 0500 to do some Pre Yoga and such and noticed Red Skull frantically getting the mud ready.  Apparently, the auto start hadn’t been affected by the time change yet and needed some attention.  The 413 guys slowly started making there way out to the smoking lounge, er picnic tables as YHC, Porcelain et al regaled them with tales of pain.

0530 Time to Circle up for Disclaimer and the beginning to what would be a Primer on the Weight v Wait homonym of a Q.

As we circled up YHC called out 8 Count Body Builders to start so the explanation of the W v. W concept could be laid out.  Twist was that the “wait” on the 8 Count Body Builders was at #3, the down portion of the Merkin.  That got pretty old, pretty quick and the weight of our bodies soon set in.  Nevertheless, we pushed through to 13, grabbed both shovel flags and headed out.

Partner Up one F3er w one 413er and we’re off.  Mosey’d it about .20 miles out from the StartEx and circled up across from the STEM graffiti wall for

WOR:

SSH x 13, Imperial Walkers x 13, Hillbillies x 13, Squats x 13 (proper from was shown and expected), Merkins x 13 (see Squats) all IC

THANG:

Dirty McDuece w a twist…we did some stuff IC

Run .25 M from WOR to Plant Shovel Flag II.  Circle up for the following:

Merkins SGL Count x 12

Squats SGL Count x 12

Supine Thrusters x 12

Run as a group back to SF I

Carolina Dry Docks x 12

Squat Jumps x 12

Flutter Kicks x 12 IC

Run as a group to SF II

Burpees SGL Count x 12

Lunges DBL Count x 12

Beast R/L x 12 IC

Run as a group back to SF I

Alternating Shoulder Taps x 12 IC

Apollo Ono x 12

Ola Binary x 12 IC (if at all possible, make awkward eye contact)

PAX break off in to two groups for a Partner IR…YHC wasn’t clear on the turning point so Bad Boy’s group went for a bit longer IR…that was ok because YHCs group got to work on their Plank Progression.

We had just enough time at the end for a Primer on the MARSOC Short Card…found a way to get the military in this one after all.

RI 30 Merkins, 30 LBCs, 10 Burpees, 10 Chain Breakers IC

RII 30 Merkins, 30 Flutter Kix IC, 10 Burpees, 10 Cherry Pickers

TIME

NMM: YHC must admit, that wasn’t as much of a Woggler as YHC had intended but it probably was a good intro into F3 for the 413 guys.  I really love the Weight v Wait idea and think it works well not just when we are with the 413 guys but in our everyday.  Paul talks about it in his second letter to the Corinthians, as the “seen v the unseen”.  Anyway, great work this AM and YHC looks forward to many more bruisers at The Stronghold with the HIM in training.

BH: 12th Man lunch tomorrow.  $20 at Richland CC.  We are in a different room tomorrow so just be sure to have Situational Awareness.

East Side looking to get an AO up and running.  Hit up Bro @ Law for details but be aware, it is still early in the gestation period.

Three more days for IronClad Double Glove edition, if you are like YHC probably a good time to start tallying your posts and such.

YHC,
BV

Temp: 45
Gloom Factor: Moderate

PAX: Donkey, Red Skull, Water Boy, Radio, Life Champ, Mater, Turbo, Kid, Luigi, CAPSLOCK, Frozen, Scar, Styles, Timón, Black Widow, Rabbit, Pop A Lock, Hot Route, Play, Bagger Vance

QsIC: Play, BV

0530:23 Disclaimer

Mosey to Upper Lot for WOR:

All IC X 13
SSH
SQUATS
MERKINS
PLANK JAX
IW
HB

Mosey around STEAM building to back hill for the

THANG: courtesy of Play

11s
Monster Merkins at bottom of hill
Bear crawl to top
On the evens Squats Jax
On the odds 2 count jump lunges

Grab some Wall for the 6 … We all Mosey’d back to the bottom to help Donkey finish his MMs

Back to the Wall for some Supermans

All in…Mosey back to StartEx. Play swept the 6 and we had time for a MARSOC #Primer

30 Merkins
30 Grisham Squats
30 LBCs
10 Burpees
10 Windmills
30 Merkins
30 Prisoner Squats
30 Flutter Kix
10 Burpees
10 Cherry Pickers
30 Merkins
30 Detainee Squats
30 Flutter Kix
10 Burpees

Time

NMM: Nice work from Play, way to take charge and crush your VQ.
All PAX incl YHC were smoked on our last set of Franklins er Burpees.
BH: Step up to Q
YHC on March Leadership lunch

Play and BV, Out

Gloom Factor: High
Temp: Actual 18…Feels like 81
PAX: CAPSLOCK, PopALock, Life Champ, Luigi, Slim, BrotherAtLaw, Styles, Water Boy, Kid, Black Widow, Frozen, Tímon, Scar, Hot Route, Radio, Lock Box, CCR, Turbo, Toga, Mater, Rabbit, Red Skull, B Durham, Bagger Vance
QIC: BV

0529:45 Disclaimer
0530 PAX pair off in 2s

Mosey to West Parking Lot (as far as J am concerned it is the WPL, not really sure though)

Circle Up for WOR:
High Knees x 13 IC
Butt Kickers x 13 IC
Imperial Walkers x 13 IC
Hillbillies x 13 IC
Side Straddle Hops x 13 IC

Quick Explanation of “Bert”

THANG:

50 Royal H Burpees
400 M run
100 Merkins
400 M run
150 Lunges
400 M run
200 Squats
400 M run
150 Lunges
400 M run
100 Merkins
400 M Run
50 Burpees

Sweep the 6 & help them finish their sets

EVO II –

To the Wall:
Johnny Bench w IT band/pyroformis stretch 10 x IC R/L
1/2 Balls to the wall 10 x IC
1/2 BTTW peter parkers R/L 10 x IC

Form up two lines
Indian Run back to circle

Plank for the 6 –

Mary:

Flutter Kix x 40 IC
5 Merkins OTO
Hola Binaries x 20 IC
7 Merkins OYO
Bridge Thruster Rt Side x 10 IC
Bridge Thruster Lt Side x 10 IC
Squats x 10 IC
Merkins x 11 OYO
Beast RT x 10 IC
Beast LT x 10 IC
Merkins x 13 OYO

TIME

NMM: Nice work this am Men. Pleasure to be with yall. So, as I Q, I have been trying to do several things 1) doing partner or group work 2) honoring a fallen HERO by way of a HERO WOD.

The reason for the former is that I have come to believe that while life can be lived as a SINGLETON, that isn’t God’s design. In Genesis we are told that God saw Man was alone, it was not good for Man to be alone so He made Woman…Ezer Kenegdo…a helper suitable. In the Gospels, Jesus sends out his disciples in pairs.

The reason for the latter, it has been on my heart the last several years that We owe so much to the brave men and women in the Armed Forces here in the States as well as around the world for their selfless defense of our Freedom. Regardless of your political leanings or stance on War, we need Brave men and women sacrificing their lives for our protection.

Red Skull, per your question, Rabbit was my third Merlot Splash in Nashville. I don’t count Third Person’s multiple, almost on demand Splashes. When we launched Memphis in August of ‘17 there was so much Splashing you would have thought they were launching an Ayahuasca commune.

BH:
Authentic Manhood Study w Red Skull tomorrow AM 0745-0900
First Friday Lunch tomorrow at Cookery 1130-?
FNG Friday next Friday

YHC,
Bagger Vance

PAX: Play, Rabbit, Water Boy, Scar, Luigi, Slim, Timon, Kid, Frozen, Simba, Turbo, Radio, Donkey, Lightning, Styles, Mater, Too Tall, Bagger Vance, Right Said, Crawlspace, Caps Lock, Brother At Law, Life Champ, Red Skull, Pop a Lock, Toga (QIC), Porcelain, Right Said, Crablegs

29 strong posted at the 4:13 site for some fun in the sun.  Spirits were high as we joined a new class at the Stronghold, and here’s how it went down:

Disclaimer then mosey around the complex and back to the field near Foster Ave.  Warm-up COP including SSH, Imperial Walkers, Cherry Pickers, Hillbillies, Merkins, Scorpion Stretch (crowd pleaser).

Mosey to office building near the entrance for triple check.  Teams of three executing three exercises and rotating through all of them three times.  Round 1= People’s Chair, WWII, backwards run.  Round 2= plank walks on the wall, flutter kicks, and forward run.

Mosey up to the main road and begin curb crawls.  Round 1 = bear crawls and crawl bears with ascending merkins to 7.  Round 2= crab walks with ascending dips to 5.

Mosey to basketball court for Mary= 10-15 reps of core work, flip over for a quick 5 merkins then hold the plank.  Repeato for flutter kicks, WWII, APD, single leg APDs, squat thrust interlude, then finish with bicycles.

COT with Bagger taking us out

Announcement: See Red Skull’s invite for a new Bible study on the struggle to be Authentic Men.  Date and Time: Friday mornings, 7:15am – 8:45am, 1/25 – 2/22
Location: Flavor Catering (downtown Nashville), 618 Ewing Avenue near the Rescue Mission. Parking is available beside the building and on the street.

NMM:  The PAX may have worked hard, but YHC has never heard so much grumbling about getting wet.  Most of us shower, and YHC assumes everyone can swim, so how was this different?  As my son explained this morning when arguing over packing a rain jacket for school, “you don’t need one if you run fast enough.”  Word!

This is another great group of young men embarking on a new challenge, and it was awesome to see so many F3 faces out there on such a fine morning.  Strong Work- FEBA!

Stay Classy,

Toga