Tag: Barney

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.

THE THANG:
Mosey to the Auditorium

Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.

Mosey to the North Lot

Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.

Mosey to The Hill

Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.

Mosey back to the flag and time!

MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.

ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold

COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!

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Oh Hill no, Christmas edition

AO: the-castle
Q: Strutter
PAX: SalPal, hambone, Fabuloso, Brown Slip, Barney, Strutter, Steely, Cross-stitch, Pep, Wrong Way
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Hanukkah – A Celebration of Lights

AO: middle-tooth
Q: sooner
PAX: Barney, Cowboy, DrRupp, Topanga, Young and Restless, Betty Ford, Esposa, Moped (DR – Athens GA)
FNGs: None
COUNT: 9
Active Warm up to the sounds of Jack Black and Adam Sandler

8 Crazy Nights

Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, נ (Nun) = 8, ה (Hey) = 12, ג (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.

After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.

A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs

Lots of announcements, see slack

Prayers, Sami & Darren, victims of gun violence

Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.

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4-31

AO: middle-tooth
Q: Matador
PAX: Cowboy, Betty Ford, Toothless, sooner, Barney, Matador
FNGs: None
COUNT: 6
CONDITIONS: cold and dry

WARMUP: stretching, broga, SSH

THE THANG: 4 rounds. 5 exercises per round. 40 reps of everything first round, 30 reps of everything second round, etc. Laps in between.

Round 1: 40 reps
1. Merkins
2. WWIs
3. Squats
4. Freddie Mercuries (2 is 1)
5. Mountain climbers (2 is 1)

Run around the parking lot
***meet in gated area with brick wall

Round 2: 30 reps
1. Burpees
2. Box jumps
3. Shoulder tap merkins (each side)
4. Dry docks
5. Iron mikes (2 is 1)

Run around the parking lot
***meet at home base

Round 3: 20 reps
1. Cowboy giddy up
2. Lunges (2 is 1)
3. V-Ups
4. Wide merkins
5. Monkey humpers

Run around the parking lot
***meet at front of school (swingset area)

Round 4: 10 reps
1. Diamond merkins
2. Split squats (10 each leg)
3. Pull-ups
4. Slow A-Rods
5. Decline merkins (bench)

Run around parking lot
*meet at home base

<5 mins left…
Do 1 rep of everything!

MOLESKINE: what is this

ANNOUNCEMENTS: check slack. Ugly sweater party, Christmas Eve drop-in at Peabody’s, NY day convergence at stronghold.

COT: God answers prayer. Toothless house sold! Moving to new house soon. Prayers for transition.

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ARE YOU FASTER THAN THE WEREWOLVES!?

AO: middle-tooth
Q: bluemule
PAX: Cowboy, sooner, Betty Ford, Barney, Choo Choo, Stuntman
FNGs: None
COUNT: 7
CONDITIONS:
-Wet, dark, and crappy, but all PAX were in good Halloween spirit!

WARMUP:
-Usual suspects

THE THANG:
-Multiple increasing rounds of burpees and sprints to see how long you can ward off the werewolves! Werewolves did push-ups and sit-ups while the non-werewolves did sprints and increasing burpee counts! How many rounds would you have survived?

MOLESKINE:
-BOO!

ANNOUNCEMENTS:
-More Halloween workouts later this week!
-Co-Q month at Green Maching starts next month – link up with Cowboy to claim a spot

COT:
-Healing prayers for Sooner’s family with his family’s medical tests

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A Time for Reflection

AO: thestronghold
Q: Red Skull
PAX: Right Said, Brown Slip, toga, Young and Restless, Wham-O, Dan and Dave, Barney, Hipster, Decaf, Phonics (Franklin), Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Raisin, Old Man River
FNGs: None
COUNT: 19
CONDITIONS: 45 degrees…the first chilly workout of the season at The Stronghold.

WARMUP: SSH, Windmills and Willie Mays Hayes. Mosey to the first school parking lot to continue the warm-up with Squats and Imperial Walkers.

THE THANG: Long mosey to the far front lot followed. YHC demonstrated the cadence for 8-Count Body Builders by doing five and then invited each 4:13 Strong (8 in total) to lead the group in a set of five. Before leading they needed to share something that they had learned in the past 40 Days. Decaf jumped in to share and lead bring our total count to 50 8-Count Body Builders.

We celebrated our accomplishment with a mosey to the back of the campus. Then each 4:13 Strong man was invited to share their vision for the future and how that vision is different today vs. 40 Days ago, and then lead us in another set of 5 8-Count Body Builders. Barney jumped in at the end to share some of his wisdom and gave us 5 more 8-Count Body Builders, bringing our total to 95.

We reversed course and retraced our steps making stops at both locations on the way back home. Hipster had the privilege of getting us to 100 and Wham-O got us to 105.

Once we got back to the flag YHC offered another 5 to get the total for the day up to 110 8-Count Body Builders.

MOLESKINE: It was a great morning. Thank you to the F3 PAX for coming out and supporting our men. Winners of the 4:13 Strong shirts were Right Said, Dan and Dave and Phonics

ANNOUNCEMENTS: That was the last workout at The Stronghold for 2025. Please consider spending your Thursday mornings at greenmachine or atlantis for the next several weeks but make sure you come back to thestronghold in January!

Signing Day tomorrow at 11:30am. All are welcome.

COT: Prayers for wisdom, strength and guidance.

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Tortoise & Hare, Final Run…#6

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Hipster, Michelin Man, Dan Tanna, Laces Out, Barney, Decaf, SalPal, Brown Slip, Salami, Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Comic Book Guy, Raisin, Old Man River
FNGs: None
COUNT: 20
CONDITIONS: Perfect 61 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squat, IW, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: As men get comfortable with routine, they tend to let their guard down and slip into the comfort zone. 4 out of 9 4:13 Strong men were so deep into their comfort zone that they didn’t even hit their past five week average time. These men earned another run tomorrow morning. They will continue to run each morning until they get below their five week average.

ANNOUNCEMENTS: Signing Day, Friday at 11:30am. Come join us for a celebration and lunch.

COT: Prayers for wisdom and perseverance.

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Finish strong

AO: thestronghold
Q: Wham-O
PAX: Barney, Dan and Dave, Right Said, Chunks, Hipster, Decaf, Sanctions, Cuties, Dinky, Mosh Pit, Speed Date, Go Fish, Comic Book Guy, Old Man River, Mater, Shred It, Raisin
FNGs: None
COUNT: 18
CONDITIONS: starry and cool

WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)

THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)

THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.

MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.

ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24

COT: :pray:

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Penultimate Run

AO: thestronghold
Q: Barney
PAX: SalPal, Decaf, Right Said, Chunks, Barney, Brown Slip, Salami, Dantana, Cuties, Dinky, Mosh Pit, Speed Date, Go Fish, Comic Book Guy, Old Man River, Mater, Shred It, Raisin
FNGs: None
COUNT: 18
CONDITIONS: Crisp & clear

WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH

THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.

MOLESKINE: PR set by Raisin: 18:41

ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.

COT: Prayed for injuries, families, and safe return of Red Skull.

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.