Tag: bluemule

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Look ma no hands

AO: 1stf
Q: SalPal
PAX: Black Lung, CubCadet, bluemule, Sam Mullaney, Strutter
FNGs: None
COUNT: 6
CONDITIONS: very little parking

WARMUP: mosey around Parthenon

THE THANG: legs only Dora + wall sits. Death march to close.

MOLESKINE: Strutter tried to EH some teenagers. Black Lung walked us through the finer points of eating sh*t.

ANNOUNCEMENTS: Night Moves, every 2nd Thursday of the month! Strutter on deck for August!

COT: Black Lung closed with Our Father.

Beers followed at SpringWater. What a gem. 10/10 would go back with cash next time.

Looking forward to relaunching this tradition. Green sally out.

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A Weirdly Perfect Playlist

AO: titan
Q: Vector , Natural Ice
PAX: Pep, DintyMoore, CubCadet, bluemule, Hipster, Wolfpack, Cropduster, GameStop, Squatter (F3 Muletown), Spinal Tap, Tim the Toolman, Choo Choo, West Ham (Willy Lohman)
FNGs: None
COUNT: 15
Several months ago, Natural Ice and I were asked to Co-Q a Battle of Playlists Epic Q at Titan. Yet, the two of us are not fighters; hence, we pooled our powers to craft the GREATEST PLAYLIST OF ALL TIME (or GPOAT)! The theme was unstated, leaving the PAX to wonder what was this madness. Kudos to Pep who called the theme by song #3: A Weird Al tribute with the regular songs during Half Vector and the Al parodies for Half Ice.

CONDITIONS: Humid yet perfect

WARMUP: Mosey to front of Parthenon (aka Where the Giant Head Lives), only to find an equally weird potty training set up care of Cocomelon. SSH, LBAC, Overhead Raises, Seal Claps, RLBAC, and Imperial Walkers to start the show.

THE THANG:
Half Vector:
Playlist:
– Smells Like Teen Spirit – Nirvana
– I Love Rock ‘N Roll – Joan Jett & the Blackhearts
– Like a Virgin – Madonna
– Bad – Michael Jackson
– Pretty Fly (for a White Guy) – The Offspring
– Gangsta’s Paradise – Coolio

DORA with partner, who runs counterclockwise around oval: 100 merkins – 200 Dips – 300 Iron Mikes – 400 squats

Half Ice
Playlist:
– Smells Like Nirvana – Weird Al
– I Love Rocky Road – Weird Al
– Like a Surgeon – Weird Al
– Fat – Weird Al
– Pretty Fly for a Rabbi – Weird Al
– Amish Paradise – Weird Al

DORA with partner, who runs clockwise around oval: 100 Amish Merkins (aka Incline Merkins) – 200 Accordion Step Ups – 300 Eat It Crunches (feet on bench) – 400 Tacky High Knees (“exaggerated form encouraged”)

ANNOUNCEMENTS:
Night Moves tomorrow at Titan. CSAUP in August.

COT:
Prayers for work, safe travels, visas. Much praise of the playlist was overheard among the PAX. Words like “brilliant,” “fantabulous,” and “masterpiece” were bandied about. Ultimately all agreed: A ++++ with one more + to grow on.

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CoverBands Kept Us Moving

AO: middle-tooth
Q: Cowboy
PAX: Matador, Toothless, Focker, Betty Ford, sooner, DrRupp, Choo Choo, Esposa, Pepsi, bluemule, Puzzlah
FNGs: None
COUNT: 12
CONDITIONS: Cool, Moist. Engaging. Invigorating. Fast Paced. Efficient but confusing at times,

WARMUP: Some Bro-ga, Some streatches, Slow-n-Low Squats, Cowboy Giddy Ups, SSH,

THE THANG: Tabata x 2 + 1
Mosey, Burpee Buyin, Pair Off
1. Tabata Timer: 2 Stations 2 sets 4 Rounds / Set 16 intervals total: Work:30 sec Rest Transition 15sec: Mike Tysons against the wall vs Wall Jumps – Partner takes opposite exercise, Burpee & High Five you partner in transition. Then Mosey to Thang 2
2. Tabata Timer: 4 Stations, 2 Sets 4 Rounds / Set 32 Internals total: Work 30 sec, Rest Transition 15 sec: Pull Ups, Swing Thrusters, Crunchy Frogs, Incline Merkins. Mosey to Thang 3
3. Plain-Ole 11s (except only 7s per time constraints). Cowboy Giddy Ups vs Iron Mikes: Back to partners. Partners start at opposite ends. Both start at 6 on their end but with opposite exercise. Move to opposite end and do One, and continue as normal 7s…. Except when you meet in the middle Five Slap Merkins with your partner.
Back to Start for NO-Mary NoTime.

MOLESKINE: sooner shared personal connections to tragic loss in Texas Mystic Camp. It is good to feel the hurt and loss and not deflect or avoid. We love and care deeply at the risk of hurt when lost. This is living fully. But our hearts long for a world where that risk does not exist. The creator God as revealed has promised this day will come when “every tear is wipe away” and we can experience the life our hearts long for. It is hard to see and believe in the middle of hurt.

ANNOUNCEMENTS: Night Moves Thursday titan location 7:30pm ; CSAUP 50 Relay end of August.

COT: Count, Announce, Prayer

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It’s Too Humid for a Theme

AO: titan
Q: Firefox
PAX: Vector, Papa Bear, CubCadet, DintyMoore, Crawlspace, Salami, Choo Choo, GameStop, Cropduster, Sherlock, Spinal Tap, bluemule, Tim the Toolman, Pep, Right Said, Natural Ice, Downspout, Hacker
FNGs: None
COUNT: 19
CONDITIONS: Like the worst swimming pool ever

WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs

THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups

After 3 rounds, 30 V-ups. Mosey to playground.

Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.

Mosey to Startex.

15 WW1s and almost a 60sec Hollow Body Hold.

MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.

ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer

COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:

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Welcome Back Struggle 004

AO: thestronghold
Q: SalPal , Chunks
PAX: bluemule, Dan and Dave, Wham-O, Sanctions, Papa Bear, Chunks, greyalbum, Crawlspace, Not-a-Sport, catfish, Penny Loafers, Shocker (Mark Holmes), Barney, toga, Decaf, Bobby Hill, Ice Box, Pick Me, Pope, Road Trip, Wendy’s, Stir Fry, Ambassador (F3 Annapolis), Mutt, Stage Dive
FNGs: None
COUNT: 26
CONDITIONS: Slightly moist.

WARMUP: A lot of side-shuffle hops and burpees, as it ought to be. Thanks to Chunks for getting the ball rolling.

THE THANG: 3 Groups rotating through sprints, burpees, and planks on a 1 minute timer, with 5 seconds to rotate. T-Claps to Dan and Dave for decreasing sub-30 second splits on all his sprints.

10 burpee salute to the Strugglers as they rolled in at 0600 hours.

Close with planks/”watersplashers” for Mary.

MOLESKINE: Great chatter and attitude today, and glad to be out in support of the men doing this latest Struggle. High concentrations of HIM on the 4:13 campus today.

ANNOUNCEMENTS: Struggle 005 date TBD.

COT: Lift up the men that took on the Struggle the last 16 hours.

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, bluemule, Chunks, Right Said, Wham-O, Barney, Judy, Decaf, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet, Touchback
FNGs: None
COUNT: 17
CONDITIONS: It is starting to get warm and humid. 66 degrees except by the barn where the temperature is noticeably cooler.

WARMUP: Road Trip was tapped to lead our warm up. While he switched up the order on us, he hit all the usual warmup exercises.

THE THANG: Partner up and RUN!! A great morning for a run. The F3 PAX were a huge source of encouragement to the 4:13 Strong men. For the first time ever, every 4:13 Strong man turned in a new Personal Best time! Thank you for all of the encouragement that you provided today.

MOLESKINE: Based on past experience, this is the hardest week of the 40 Day Challenge, not because we do anything different but because this is the week that things start to become a grind. The men have to dig deep and find some source of encouragement to keep pushing. Today, we saw 7 men who have done just that!

ANNOUNCEMENTS: Struggle 004 is this week. The 4:13 Strong Clay Shoot is this Friday. Spots are still available for anyone who would like to participate. DM me and I will get. you hooked up.

COT: Everything about the COT went in reverse order this morning, but we got it all in! It was a great start to the day at The Stronghold!

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Fun & Games

AO: thestronghold
Q: Minnie Pearl
PAX: Wham-O, Purple Tiger, Right Said, Skeet, Young and Restless, bluemule, Barney, Decaf, Minnie Pearl, Mutt, Ice Box, Practice?, Stir Fry, Road Trip, Singlet, Bobby Hill, Wendy’s, Life Saver
FNGs: None
COUNT: 18
CONDITIONS: Beautiful

WARMUP: Nope

THE THANG: Gorilla Complex
-8 curls
-8 rows
-8 presses
-8 triceps extensions
-8 merkins
-short run
Perform 8X

To elevate and reward morale, we played several games along the way.
-Rochamburpees
-Duck Jousting (bluemule would probably have won if he wasn’t robbed)
-Bear Crawl/Broad Tump Tag
-Guantanamo

MOLESKINE: Blessed is the man who delights in the Law of the Lord

Psalm 1
Psalm 16:11
Psalm 37:4
Psalm 20:4
Psalm 17:14

ANNOUNCEMENTS:

COT: prayers for endurance, hope, peace, communication. Also prayers for the health of family members.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Minnie Pearl, bluemule, Right Said, Decaf, Young and Restless, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet, Hoop Dreams
FNGs: None
COUNT: 16
CONDITIONS: 72 degrees and humid…our first warm run of the year!

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

THE THANG: RUN!! We got stopped by the train today and had to detour back around the white building. Now everyone knows the alternative route.

An overall great effort today resulted in 7 out of 9 4:13 Strong men setting a course PR!

MOLESKINE: Hard things get easier with more repetitions, so keep doing hard things.

COT: Prayers for strength, endurance and courage.

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Cadence & Grisham

AO: thestronghold
Q: Ponzi , Ginger
PAX: Barney, Chunks, Ponzi, Purple Tiger, Young and Restless, Ginger, Decaf, bluemule, Wham-O, Right Said, Skeet, Red Skull, Practice, Gray Album, Pick Me, Lifesaver, Snuggie, Skud, Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
FNGs: 7 Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
COUNT: 25
Warmup (Ponzi on Q):
Started with the disclaimer — “Modify only as necessary, but we work to the standard.”
Talked through the importance of cadence — moving together, counting together, holding each other to a standard.
• First movement: Side Straddle Hops (SSH)
• Reps halted due to lack of unity → 3 burpee penalty
• Restarted but reps weren’t to standard → 5 burpee penalty
• Restarted again — this time, no unified count → 10 burpee penalty
• Fourth time was the charm: reps were clean, crisp, unified. 20 SSH IC.

Followed by:
• Imperial Walkers x10 IC
• Hillbillies x10 IC
• Merkins x10 IC (double time)

The Thang (Ginger on Q):
Grabbed blocks and moseyed to the court.
Partnered up in rows and columns for The Grisham WOD:
• Partner 1: Block Thrusters / Partner 2: Burpees → then swap
• Reps: 5, 10, 15, 20, 25
• Everyone held plank until the six was in

Then split into two groups:
• Each group had a leader and did movements in cadence together
• Group A: 20 Thrusters / Group B: 20 Burpees → then swap
• Reps: 20, 15, 10, 5 — all in cadence with group unity

Moseyed back, returned blocks, and circled up for COT.

Announcements:
• Brentwood Cookout – 5/22
• The Struggle 004 – 6/4

Prayers for Singlets mom and Ponzi dad for health and healing. Prayers for us as men to lead like we are meant to.

Moleskin:
We welcomed 7 FNGs — fired up to have the new 4:13 class in the gloom! Strong effort all around. We struggled, we led, we learned the standard together.
Iron sharpens iron. Let’s keep showing up.

SYITG,
Ponzi & Ginger

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Big Freedia, Small % of Completed Passes

AO: middle-tooth
Q: Pole Dancer
PAX: Cocktail, TheShield, sooner, Oatmeal, Matador, Toothless, Young and Restless, Focker, bluemule, Esposa, Betty Ford, DrRupp, Steve Austin, Joe Dickey
FNGs: None
COUNT: 15
CONDITIONS: Dewy and Cool

WARMUP: Quick mosey to the fields, active warmup, stretching OYO while delivering instructions for the thang

THE THANG: DORA and Ultimate Frisbee! Set to the rhythmic stylings of New Orleans bounce tunes (obviously a fan favorite of the PAX)

Paired off for a DORA buy-in proceeding some all-offense ultimate!

50x Supermans
100x Burpees
150x Squats
200x Mountain Climbers

Once completed, we split into teams for a half field offense-focused frisbee scrimmage. Each possession ends in either a point for the offense (scoring a goal) or a point for the defense (a turnover). At the end of the possession, go back to the start and switch who’s on offense. Loser of the point performed 5 merkins.

After some lackluster attempts at offense, we instituted a game-wide 10 burpee penalty for each subsequent possession that did not end in a goal. The result was 4 straight possessions that did not end in a goal.

Moral of the story: Middle Tooth plays STIFLING defense (and our completion % more than 10 yards downfield was worse than Jayson Tatum’s 3 point % last night).

MOLESKINE: Welcome to three PAX downrange, come back around next time you’re in town!

Also great to see a return of TheShield!

ANNOUNCEMENTS: Brewsday today, first beers on moneyshot! Yours truly will be in attendance, see y’all there!

COT: Prayers for the dearly departed

PLAYLIST: https://open.spotify.com/playlist/6UTW304bCrgZQ8Tu1aoRpX?si=a7936594a5e148ee