Tag: Brown Slip

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Coldest Run of the Year!

AO: tortoise-and-hare
Q: Red Skull
PAX: Judy, Brown Slip, Young and Restless, Barney, Decaf, Dunkin (Waxhaw), Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Bedazzle, Sticky Fingers, Torta, The Count, Chicken Little, Guppy, Stir Fry
FNGs: None
COUNT: 20
CONDITIONS: 16 Degrees :cold_face:

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Down and Hold

THE THANG: RUN!!!

MOLESKINE: We had 6 4:13 Strong men set a new Personal Best time this morning. I think the cold must make them faster. Thank you Brown Slip for the extended after run party while we waited for the six to arrive.

COT: There was a lot of moaning and groaning as we took a knee to offer thanksgiving and ask for guidance.

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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2 Year Anniversary!

AO: the-castle
Q: Chunks
PAX: Horizon, The Merchant, Mr. Pancake, hambone, Pep, Strutter, Cross-stitch, Fabuloso, Squatter, Space Baby, Juicy J, Brown Slip, Butterfingers, Victoria, Fanny Pack, Flipper, Abacus, Diddy Kong
FNGs: 2 Abacus, Diddy Kong
COUNT: 19
Celebrated the 2 Year Anniversary of The Castle’s start as an OTB workout.

Moseyed to the parking lot at the Drakes Creek baseball fields stopping for some Monkey Humpers at the traffic light.

Did some warm up exercises while having some story time about the start of the Castle. Grateful to Cross-stitch and Flipper for planting the seed before we got here. Thanks fellas.

Moseyed around the concession stand. Circled up for the Burpee Apocalypse with a lap around the stand after each set.

Moseyed back to the Startex with some more Monkey Humpers at the light. Then a sprint to the flag.

Finally, 5 mins of MARY and 5 Burpee buy out.

Announcements: LeanPax, Holy Smokers, F3 After Hours. Check Slack for all the details.

BIG ANNOUNCEMENT: Brown Slip is the New AOQ. Congrats brother.

Prayer requests: Travel, Strutter’s family

COT: Was absolutely blown away, yesterday. I didn’t want to start an AO in Hendersonville and was told by several people. “Oh we’ve tried and it’s never worked”. Sunshine pushed me to do it along with Pep , hambone and others committing to coming up from Nashville and beyond. So we launched as an OTB workout, Jan 2024. To see 19 HIMs there, was beyond anything I could comprehend. There were times when it was 2 or 3 of us. Then Dilbert showed up and EH’d every single person he met. Then Strutter arrived from NC, bringing the energy from the mother land.

There are countless others to thank. Thank you all for showing up, leading and investing in the fastest growing AO in Nashville with the best coffeetria. I’m excited to see what is next for the HIMs beyond the Wall (Old Hickory Blvd). White House is growing and it’s just a matter of time before another AO is Hendersonville starts.

SYITG,
Chunks

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Marry Go Round the Bags

AO: iron-giant
Q: Cross-stitch , Dilbert, hambone
PAX: Dilbert, hambone, Brown Slip, Country Parkour, Mr. Pancake, Concretia – F3 Paulding, Butterfingers, Steely, Hammer (2.0), Tony Shoemaker
FNGs: 1 Tony Shoemaker
COUNT: 11
CONDITIONS: Freezing Cold

WARMUP: qtr mile mosey

THE THANG: 10-3 3-4 ladder. I forget the order (with sandbags): burpees, squats, presses, merkins, rows, curls

MOLESKINE: prayer for your F3 brothers who may be going through some tough times and having to make tough decisions

ANNOUNCEMENTS:

COT:

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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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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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The Pain Clock

AO: the-castle
Q: Strutter
PAX: Pep, Brown Slip, Mr. Pancake, The Merchant, Strutter
FNGs: None
COUNT: 5
CONDITIONS:
Chilly, but then sweaty.

WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda

THE THANG:
A short Mosey to the hill.

MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.

ANNOUNCEMENTS:

COT:

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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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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.