Category: Uncategorized

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Coldest Run of the Year!

AO: tortoise-and-hare
Q: Red Skull
PAX: Judy, Brown Slip, Young and Restless, Barney, Decaf, Dunkin (Waxhaw), Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Bedazzle, Sticky Fingers, Torta, The Count, Chicken Little, Guppy, Stir Fry
FNGs: None
COUNT: 20
CONDITIONS: 16 Degrees :cold_face:

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Down and Hold

THE THANG: RUN!!!

MOLESKINE: We had 6 4:13 Strong men set a new Personal Best time this morning. I think the cold must make them faster. Thank you Brown Slip for the extended after run party while we waited for the six to arrive.

COT: There was a lot of moaning and groaning as we took a knee to offer thanksgiving and ask for guidance.

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Over the Hill and Through the Wood

AO: the_eddy
Q: FLO
PAX: Stubs, Roadkill, Motorola, Half Lyfe, Hooters, Legos
FNGs: None
COUNT: 7
CONDITIONS:

Frigid

WARMUP:

No time.

THE THANG:

Hungry Hawk up to Connector Trail and back down. Toured DeMoss cemetery on descent. Hooters was our personal Bellevue historian.

MOLESKINE:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

– Dr. Martin Luther King, Jr.

A person’s true character, courage, and integrity are revealed not when things are easy, but when they face hardship, adversity, and tough moral choices, often requiring sacrifice and standing up for what’s right even when it’s unpopular.

ANNOUNCEMENTS:

Check Slack. Please update your profile to include emergency contact information (I.C.E)

COT:

Moment of silence for prayers said and unsaid.

FloJoe consumed. N64 nostalgia discussed.

Have a great week!

FLO

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Clean Up

AO: pain-train
Q: Siri
PAX: Derby, Wolfpack, El Capitan, Stubs, Cheeks, FLO, Shakira, Roadkill, Juicy J
FNGs: None
COUNT: 10
CONDITIONS:

Nippy

WARMUP:

Side straddle hops

THE THANG:

First Half
20 seconds on 10 seconds off
2 10-minute sets rotating through 5 stations:
Set 1
Burpees
Iron mikes
Jump squats
Mountain climbers
Curtsey Lunges
Set 2
Crunches
Flutter kicks
V-ups
J-los
Marching Plank

Second Half
Partner up, grab a trash bag, a pick up trash around the park. Keep these AOs clean, and give back to the community.

MOLESKINE:

Shakira said it best: sometimes it takes someone else’s perspective to reveal the true nature of things.

ANNOUNCEMENTS:

LeanPAX ongoing

COT:

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Sand Bag Tabata

AO: insane_train
Q: Natural Ice
PAX: Piglet, Juicy J, El Capitan, Shakira, Wolfpack, Siri, Natural Ice
FNGs: None
COUNT: 7
CONDITIONS: Actually pretty nice

WARMUP: SSH, Stretching, Merkins

THE THANG: – Tabata Time –

Thang 1 – 50 seconds AMRAP, 10 seconds rest
– Plank Pull Throughs
– Squats
– Merks
– Lunges
– Around the World
– Run around the track
– WW1s

Thang 2 – Burpee A Clockalypse – Now with Sand Bags

5 Burpees on the minute – but this time your lifting the sandbag over your head and dropping it
Remainder of the minute PAX performed a “resting” ab exercise
We through another lap around the track to catch out breath halfway through

MOLESKINE: Parenting is Hard, you are not alone, it does get better, there is hope!

ANNOUNCEMENTS: Mens Small Group kick off tonight at Hoppin River North at 6:45 pm.

Holy Smokers tomorrow Night

COT: Prayers were lifted!

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[tortoisehare] Run #1 – The Slowest Run of the Year

AO: tortoise-and-hare
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Goodwill, Judy, Barney, Right Said, Hipster, Stir Fry, 12 FNGs
FNGs: 1 12 FNGs
COUNT: 23
CONDITIONS: Brisk 34 degrees….perfect running weather

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: RUN!!! – One 4:13 Strong man under 30:00, One 4:13 Strong man over 55:00. Lots of room for improvement over the next six weeks.

MOLESKINE: Sometimes we make what should be the easiest parts of the day hard (like getting into the circle for COT). Men who are successful in life do not let the easy things knock them off track.

Hipster called Chunks old and slow and challenged the 4:13 Strong men to beat him next week.

COT: Prayers for strength and courage.

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[after-hours] The Inaugural After Hours

AO: after-hours
Q: Strutter
PAX: Hipster, Strutter
FNGs: None
COUNT: 2
CONDITIONS:
Glorious, clear evening.

WARMUP:
20 SSH IC
Run to the base of the steps.
THE THANG:
Run up steps, do a random exercise.
Run up more steps, do a random exercise.
Run down steps, random exercise.
Run through a parking lot, and then back up steps for a random exercise.
Run down the big set of steps and back to the map.
Repeato.
Threepeato.
MOLESKINE:

ANNOUNCEMENTS:
Holy Smokers Thursday night.

COT:

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Eddy Ruck

AO: the_eddy
Q: Juicy J , Juicy J, Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs
PAX: Legos, Wolfpack, Half Lyfe, Motorola, Roadkill, Stubs, Juicy J
FNGs: None
COUNT: 7
CONDITIONS: only 23 degrees

WARMUP: none

THE THANG: 2.5 mile rucking around Edwin Warner Park

MOLESKINE: The importance of Fasting and how great it is for your body. A lot easier than expected.

ANNOUNCEMENTS: LeanPax and Holy Smokers coming up

COT: Lift up Wolfpack, Juicy, and Lego’s friends in prayer. Prayer to close us out. 1-2-3 LEAD!

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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Snowboard Prep. For any shredders out there.

AO: pain-train
Q: Half Lyfe
PAX: Cheeks, Chili Dip, Derby, El Capitan, Piglet, Roadkill, Wolfpack, Siri
FNGs: None
COUNT: 9
CONDITIONS: warm and wet!

WARMUP: SSH, IW, OHP, WMH, Runners Stretch, Mosey to Coupons.

THE THANG: 80secs exercise, 10 sec rest/move to station.

Ultimate Lunges (forward, side, back)
Jump Squats up stairs.
180 deg rotation jump squats
Swing Rows
Lt Dans
Bicycle with coupon in air
Heal taps with coupon on chest
1 legged box jumps
Incline WW2’s
~5 yard side shuffle tap ground at each end.
Repeat

MOLESKINE: Workout was a little focused on prepping for my upcoming snowboarding trip. Reflected on my trip 2 years ago before I found F3 vs the one last year after F3 and just how much better of shape I am in and how it drastically improved my ability. Grateful for this group and all of your support. Way to lead everyone! Thank you!

ANNOUNCEMENTS: leanpax, Strutter fire side discussion, Piglet VQ at the knoll next week.

COT: count off, name-o-Rama, prayers offered up.

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Tour de Insane Train

AO: insane_train
Q: Derby
PAX: Wolfpack, Sooie, Puzzlah, Piglet, Siri, Chili Dip, Choo Choo, morning stār, Juicy J, Shakira, El Capitan, Stubs
FNGs: None
COUNT: 13
CONDITIONS: Gloomy!

WARMUP: Most Stretched Prior to Start, but threw in Merkins, Runners Stretch, PE Stretch and SSH

Credo, Motto and 5 Core Principles

THE THANG: Load up Sand Bags and Mosey the Park Loop ending in Playground for 3 sets of the following:
15 SB Chest Press, 10 SB WWII’s, 5 Pull-ups

Load up Sand Bags and Mosey to Tennis Courts for Burpee Broad Jump Suicide Ladder:
BBJ to first end line then Bear Crawl to start for 15 SB Rows, BBJ to second end line then Bear Crawl back to start for 15 SB Rows & 15 SB Curls. BBJ to third end line then Bear Crawl back to start for 15 SB Rows, 15 SB Curls & 15 SB Overhead Press.

Load up Sand Bags and Mosey to Nine Ball Court for 10 SB Hero Burpees.

Load up Sand Bags and Mosey back to Red Caboose Parking Lot for 1:30 Min Plank and 45 Seconds of Burnout Merkins.

MOLESKINE: Grateful for all of the support and encouragement to get insane_train established. Incredibly strong HIMs in the Bellevue Community and excited for the impact we’re able to have.

The New Year brings a lot of focus on self improvement, but encouraged PAX to purchase flowers for their significant other or someone close to them to not lose sight of family

ANNOUNCEMENTS: Lean Pax going strong.

COT: Prayers up for Juicy J’s friend Nancy, Wolfpack’s Wife’s Grandmother and strengthening Marriages.

Grateful for all of you guys and the opportunity to lead!

:horse_racing: