Tag: Big Rig

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Tortoise & Hare – Final Run for Class 2025-01

AO: thestronghold
Q: Red Skull
PAX: hambone, Michelin Man, Decaf, Barney, Whoopi (Franklin), Big Rig, Toadstool, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 14
CONDITIONS: Perfect running weather – 30 degrees with a nice cold breeze.

WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches

THE THANG: RUN!!! We had 4 PRs today! We had 5 of the 8 men from 4:13 Strong finished sub 30:00 and we had an “all in” time of 32:12.

Since we finished the run so quickly, there was plenty of time for Mary – Burpee + Squat Apocalypse.

MOLESKINE: Thank you to the F3 PAX that joined us on Tuesday mornings. Your participation was a huge encouragement for the 4:13 Strong men and made a meaningful difference in the journey. Sometimes the little things we do mean a lot more than we know.

ANNOUNCEMENTS: Signing Day this Friday at 11:30am. All are welcome to join.

COT: Prayers for family, discernment, strength and healing.

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Tortoise & Hare #5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Barney, Right Said, Crawlspace, Whoppi (Franklin), Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon, Danny (to be named when he returns to our Thursday workout)
FNGs: 1 Danny (to be named when he returns to our Thursday workout)
COUNT: 18
CONDITIONS: WET and COLD – a nice cold, constant rain for the entire run – 39 degrees

WARMUP: Standard warm-up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 soggy miles followed by some fun in the circle. Spent time on the ground to make sure that everyone enjoyed the moisture.

MOLESKINE: Despite the less than ideal conditions, we had one FNG and 4 PRs this morning. What a fantastic Week 5 showing.

COT: Prayers for strength, guidance and healing.

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Tortoise & Hare – Run #4, See it Through

AO: thestronghold
Q: Red Skull
PAX: Chunks, hambone, Right Said, tampalibra, Crawlspace, Decaf, Barney, Whoopi (Franklin), D Pole, Yes Chef, Airball, Sax Man, Jackie Moon, Wolverine, Mane ‘N Tail, Big Rig, Toots, Toadstool
FNGs: None
COUNT: 19
CONDITIONS: 61 degrees with a light mist in the air

WARMUP: SSH, Squats, Tappy Taps, IWs, Stretches

THE THANG: Partner Up and RUN!!

MOLESKINE: We had several PRs today – Wolverine, Mane ’N Tail and hambone!

Today we put into practice the last line of the poem we have memorized…“eyes front, head high, to the finish, see it through”. Several PAX failed to see it through this morning, opting to take a break after the run rather than join the circle. To make sure that everyone finished together, a surprise 1/4 mile was added in before COT.

ANNOUNCEMENTS: Only two more runs remain for this class. Signing Day is Friday 2/21

COT: Prayers for healing, family, strength and guidance.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Tortoise & Hare – Run #3

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Chunks, bluemule, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet 2.0), Whoopi, Aquaman, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 23
CONDITIONS: A beautiful 30 degrees

WARMUP: Regular warm up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! Asked every 4:13 Strong man to partner up with someone that would push them and it worked. We have 9 out of 11 4:13 Strong men set PRs today!

Wolverine set a new class record today with 26:02; our “all in” time was 37:25.

MOLESKINE: A great showing from F3 Pax and a great effort by all. To have this many men set a PR in week three shows that they are pushing to get better. Thank you for being a part of their transformation!

COT: Prayers for strength, courage and guidance.

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Tortoise & Hare, run #2

AO: thestronghold
Q: Red Skull
PAX: hambone, Chunks, Judy, Barney, Decaf, Take 3, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 18
CONDITIONS: 16 degrees and dark!

WARMUP: Regular pre-run warm-up: SSH, IWs, Squats, Stretches and WHM.

THE THANG: RUN!! We had only one PR this morning. Toots broke 30 mins for the first time and finished with an impressive 27:30!

MOLESKINE: Spirits remain high with this class. Thanks to Chunks hambone and Judy for joining us this morning.

COT: Prayers for healing, courage, strength and guidance.