Tag: bluemule

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Queen of the Stairs

AO: handsomizer
Q: Grape
PAX: Strutter, Focker, Spinal Tap, Natural Ice, Freakonomics, bluemule, Patty, Salami, caprate, Old Maid
FNGs: None
COUNT: 11
CONDITIONS: wonderful, especially with the sounds of Freddie Mercury in the background

WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs

THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks

MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.

ANNOUNCEMENTS: check slack, things seem a little slow?

COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more

:grapes:

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.

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Tortoise & Hare – Run 2

AO: thestronghold
Q: Red Skull
PAX: Decaf, Chunks, Crawlspace, Longhorn, Judy, SalPal, Right Said, Michelin Man, hambone, Focker, bluemule, Detective Pikachu, Parkman, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Peso, Unc, Tampax, Skid Mark, Ling Way, Soft Soap, Trajectory
FNGs: None
COUNT: 26
CONDITIONS: Cool 79 degrees with 87% humidity. It was hard to tell if we were running or swimming.

WARMUP: Oval Up…SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.

MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!

ANNOUNCEMENTS:

COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.

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At least I caught it

AO: handsomizer
Q: Detective Pikachu
PAX: Natural Ice, Rocket Mortgage, Right Said, bluemule, Blueliner, DintyMoore, Wet Wipes, Good Morning America, Chunks, Salami, Patty, Hedwig, DintyLess
FNGs: None
COUNT: 14
CONDITIONS: Humidity 10/10

WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven

THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line

MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG

ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details

I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.

I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.

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100 Burpees

AO: thestronghold
Q: Natural Ice
PAX: Decaf, Red Skull, Dan Tanna, bluemule, Chunks, Dan and Dave, toga, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: 14 Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
COUNT: 22
CONDITIONS:

WARMUP: Standard Warmup in the lot

THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.

Mosey to the lot across from the STEM school to execute the same as above.

Mosey back to the main lot for 10 more burpees for a total of 100 burpees.

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Summer Fun

AO: titan
Q: DintyMoore
PAX: Black Lung, bluemule, Papa Bear, Pep, Right Said, Salami, Tim the Toolman
FNGs: None
COUNT: 8
CONDITIONS: Clydesdale friendly

WARMUP:

THE THANG:
Warm Up –
Ring of Fire – merkins (stopped at 200)
– tap out = high knees
Mosey
25 SSHs
Mosey
25 Dips
Mosey
20 Shoulder Taps
Mosey
Partner Up

Partner/Teams Challenge
– Wheel Barrow to Agility Course (5 burpees each switch or at finish
– Ninja Rap Merkins
– 4x4s – (burpee, plank, mtn climber, merkins) while partner completes Bearcrawl and Agility Ladder on field

Complex Mary (20 count)
– Alabama Prom Date – LBC
– Vector Ups – Box Cutters
– American Hammers – Crunchy Frogs
– Inch Worm – Shoulder Taps

MOLESKINE:
F3 is not fun

ANNOUNCEMENTS:
gullivers-travels-challenge continues, nearing halfway point.

handsomizer convergence on Friday with bomber closing for kickball challenge

Run to the Castle at handsomizer – come and join Salami and YHC for some bonus f3 bonding.

COT:
Summer time coverage for what remains for those traveling and interacting with family. Encouragement for those in our Nashville group.

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Tortoise & Hare, ep 1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Chunks, bluemule, Michelin Man, Focker, Natural Ice, SalPal, Decaf, Longhorn, Judy, Duncan (F3 Waxhaw), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: None
COUNT: 25
CONDITIONS: 73 degrees and very humid

WARMUP: SSH, Squats, IWs, Right over Left, Left over Right, WMH

THE THANG: RUN!! The first 3 mile run for the new class and for some of our F3 PAX. The 4:13 Strong men started of in a sprint and made it to the first turn before they started walking. We had a fast finish of 26:15 and an “all in” time of 38:34. Not bad for the first run. We will do one more run before breaking into Pace Groups.

Thank you Michelin Man for leading the wrap up exercises as we brought in the six.

MOLESKINE: Thank you to my F3 brothers for coming out this morning. Your presence makes a huge difference for the 4:13 Strong men.

COT: Prayers for strength, wisdom, courage and endurance.

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Black Ice

AO: westeros
Q: Natural Ice , Black Lung
PAX: Michelin Man, Tim the Toolman, DintyMoore, Puzzlah, Siri, Pep, Hedwig, bluemule, Duncan
FNGs: None
COUNT: 11
CONDITIONS: Immaculate

WARMUP: SSH, Leg stretchish things

THE THANG: YHC kicked off the Q with a long mosey featuring multiple sets 10 merkins strategically placed to keep the pax together. Once we hit the bridge we did sets of sprints ending with a long set of Lt Dans across the bridge. Michelin Man gave a nice complement by confirming that the Q was set too Hard Mode.

Black Lung took over for an off road mosey up to Love Hill followed by a punishing round of Merry consisting of WW1, Flutter Kicks, and Leg Raises. Proceeding with a session of partnered sprint work around the hill before heading back to the startdex.

MOLESKINE: When the Q is training for a half marathon – the Pax is training for a half marathon!

ANNOUNCEMENTS: Encouragement to work out with 413 Strong!

COT: Prayers were lifted up!

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First time is the easiest

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Decaf, toga, Dan Tanna, bluemule, Shocker (Mark Holmes), Spandex, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap and Trajectory
FNGs: None
COUNT: 23
First. We’ve got 160 PAX in this channel and only 6 at the workout. 4 if you take out Red Skull and Decaf who are there by default. I personally cant come every time so I totally get it but I really cant overstate the impact y’all have on these men. I’d really encourage you to commit to coming at least once per class, more if you can. 4:13 speaks directly to the heart of the mission of F3.

CONDITIONS: Cool

WARMUP:
SSH x 30
Squats x 10
LBAC x 10 each way
Jack Webb 1/3 Merkin+Air Press up to 10/30

THE THANG:
Grab a block at mosey

Line up in 2 groups of 11. bluemule was kind enough to Q some 4-count flutters while YHC set up cones.

Sprint relay – grab a cone bring it back, next guy grabs the next and brings it back, so on and so forth until all are picked up and then reset back out.

Group 2 won the first round with Red Skull someone getting stuck with 3 legs of it! To the winner goes the spoils so I gave them the choice of burpees or block thrusters. The team chose thrusters so 15 thrusters while Group 1 did 20 burpees.

Rinse and repeat. Group 2 again took the W. They chose burpees this time so YHC obliged with 30 burpees. 20 thrusters for Group 1.

YHC had some other things planned but wasn’t super pleased with the sprints, the lack of full reps, etc. SO we lined up and every man ran 125ft sprint down, and 125ft back. Immediate rinse and repeat again.

Grab the blocks and mosey home for burpee-apocalypse. When we got to 6 YHC promised we could be done once every person completed every rep. @Tampax stepped up and called out the reps for PAX, awesome leadership.

MOLESKINE:
Barely Legal (repeat 413’r) asked me 3x for a new name. I told him no and that it only gets worse. I finally obliged after insisting several more times. Being at a Tampa Q, and the bright pink shorts, Barely Legal has been officially renamed Tampax. Dont let Red Skull put any of this Tampa-X nonsense out there. It’s Tampax. Period. (pun intended)

I had something a little different dialed up but last second changed it up. I thought it was important for the PAX to experience a team focused challenge. It was interesting seeing them only focus on the dude next to them and give only just enough effort that was required and forgetting about the bigger picture. Some good lessons in that for sure.

COT:
Lots of prayers for safety for the men, resiliency, and their families.

Spandex has a sister getting some cancer scans this week.

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Catch me if you Can 🏃🏻‍♂️🏃🏃🏻‍♂️

AO: middle-tooth
Q: Cal Worthington
PAX: DrRupp, Michelin Man, Rocket Mortgage, sooner, Oatmeal, bluemule, Cowboy
FNGs: None
COUNT: 11
CONDITIONS: Steamy :hot_face:

Another steamy day in the gloom as 8 schweaty pax braved the moisture to come see what YHC had in store! We :man-running:. We :package: jumped. We :burpee: . Then we ran some more, mixed in some other exercises and :burpee: :burpee: :burpee: :burpee: at the end because why not!?!?

WARMUP: I.C. X20
SSH
Imperial Walker
Toy Soldiers
PIckUp
Stay down 4 stretch, left & right
Worlds Greatest Stretch

THANG 1:
Catch me if you Can Burpee – to Picnic Benches

Pick a Partner, one runs while the other does a burpee. Catch your partner, they drop for a burpee and you run, rinse and repeat till destination.

THANG 2: 11’s
:burpee:s & 📦 Jumps

THANG 3:
Catch me if you Can :burpee: back to parking lot!

THANG 4: Parking Lot ⭕️ Sprints x20

Partner Up! Partners run in opposite direction around the whole parking lot. When they meet, drop and do the exercises below then keep running back to the start. 20 count on all exercises / Ab exercises in cadence!

T Clap Merkins
Big Boys
Sumo-Squats
Flutters IC
Freddy Mercuries IC
Burpees

Announcements: Hop on slack
COT: Grateful for F3 Nash
:pray: : Families/ Marriages/ :us:

:heart_hands:

Cal Worthington