CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.
THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks
MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.
ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!
COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.
WARMUP: we did a round of little baby arm circles
THE THANG:
Dora (yes, how odd from pep)
Exercises:
– 100 pull ups
– 200 windshield wiper (each side a half)
– 300 fire hydrant (each side a half)
ANNOUNCEMENTS:
– csaup: ask chunks – date is last Friday in August
– Night moves: Thursday evening downtown
COT:
– octo-bill knee
– Sandman travel home
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches
THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.
MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!
ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.
COT: Prayers for family, school, strength, wisdom and endurance.
WARMUP: Chunks started us off with a challenge….achieve 3 PRs in the next 4 runs and win an All Out Running Co shirt!
He then led us through our pre-run warm-up – SSH, Squats, Stretches
THE THANG: Partner up and run. As the name indicates, we had a bunch of hares from the start. A herd of 10 4:13 Strong men took off like they were being chased while 2 stayed comfortably in the rear. By the time we hit the smoke stack, 5 of the 10 were gassed. By the time we circled the barn another 3 dropped back. But 2 maintained the quick pace and finished in the run in 25:00.
The six gave us more than enough time to work through a Burpee + Squat Apocalypse with some Flutters and WWIs at the end just for fun.
MOLESKINE: Failure to join the circle at the end of the workout resulted in a little extra running as a reminder of the importance of putting the group’s needs before your own.
ANNOUNCEMENTS: CSAUP 50 Miler coming up at the end of August. Get your 5 man team together now and remember that there are some 4:13 Strong guys that can help fill team gaps if needed.
COT: Prayers for Wendy’s in the loss of his sister; prayers for strength, wisdom and endurance.
WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.
THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.
MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!
ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.
COT: Prayers for wisdom, strength and endurance.
WARMUP: do that on your own time
THE THANG: SSH, IST, merkins, mosey
more mosey, more merkins
bear crawl x 10
pull ups + count up on burpees
lunges + bear crawls around tennis court
UH OH, WHAT’S THAT!?!?! Black Lung penalty is in effect for 21 minutes late. hambone multiplier is also in effect for 2x effort. The meaning of life is 42, and 42 burpees were done (mostly).
MOLESKINE: I don’t think I’ve ever seen bluemule hug a tennis court net–definitely a first. I also have a suspicion that our heralded AOQ was not out of the FS until 0517 this morning based on the poopyness level in the face.
Old Maid, you looked concerned during the sprints, but then you had a blast of energy and you crushed it. I saw the back give out on the burpees–sorry, it’s a short man’s game. Speaking of which, I think Tim the Toolman probably did 50+ burpees; he’s a show off, but he missed the meaning of life (which is 42).
caprate and Shy Guy had their moment of doubt, but once they remembered the Q was a wide man shaped like a barrel, they knew he would tucker out.
Black Lung you’re not late, you’re just chronologically challenged. You found us, and that’s what counts. Speaking of finding us, Drop Trow only had one parking lot to look in so it was easy today.
Michelin Man, I did keep it to 5 push ups. There was also a half-decent amount of running. To be honest, I planned for more, but the arrival of 42 helped redefine the meaning of the workout.
ANNOUNCEMENTS: silent crew
COT: silent crew, but we prayed to Jesus Christ and asked for the improvement of our lives.
PLAYLIST RATING: C’mon, you knew what it was going to be.
https://www.youtube.com/watch?v=QtXby3twMmI
WARMUP: SSH x 30, Squats x 10, Merkins x 15
THE THANG:
Grab a block!
In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press
Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry
Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.
All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004
MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.
ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop
WARMUP: Standard Warm-Up – SSH, Squats, IWs, WMHs, stretches
THE THANG: Break into 3 groups – Fast, Medium and Slow…and then RUN!!!! Our fastest time was 23:25 and our “all in” time was 50:07. We had a great effort by several men who worked really hard and a couple men who decided to test the clock and leave some room for improvement.
MOLESKINE: A great first run. Now the mystery of the run is gone and everyone knows they can do it. Next week we will see improvement.
ANNOUNCEMENTS: None
COT: This is a big class full of energy and personality. The 4:13 Strong men are anxious for change and crave fellowship with positive men who can offer encouragement.
WARMUP: Mosey to field.
THE THANG: 3 Sets, Song + Reading (10 Burpees) + Sketch (Routine)
Set 1: Get Lucky, Leadership, Death March
Set 2: Flower, Get Right, EMOM Sprints/Burpees
Set 3: Stairway to Heaven, Live Right, DORA
Close with 10 burpee buyout
MOLESKINE: Discussion on what constitutes martyrdom, whether Catholics go to VBS, whatever happened to mumblechatter at ~32 minutes in, and record-breaking calorie burn.
ANNOUNCEMENTS: Nightmoves, CSAUP 50, Brewsday next month.
COT: F3/FIA Wedding, Travel, Work Anxiety
Stay salty y’all.
