Tag: Brown Slip

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Run #2 – Getting Faster!

Date: 2026-03-17 AO: tortoise-and-hare Q: Red Skull , PAX: Pearl (Jonathan Halter), Brown Slip, Barney, Decaf, Nut Spread, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Uncomfortably cold, windy and dark!
WARMUP: Standard pre-run warm-up with some Windmills thrown in for fun.
THE THANG: RUN!!!
MOLESKINE: This class is fast. 4 out of 8 finished sub 30 mins, and 3 more finished sub 32 mins. Our slowest man today was 36 mins, but that was because he was dealing with some leg pain. I expect to see this group all below 30 mins in the next 2 weeks, and that wold be a first for a 4:13 Strong cohort.
COT: Prayers for strength, courage and wisdom
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Music City Boyz

Date: 2026-02-21 AO: the-castle Q: Cross-stitch PAX: Fabuloso, Strutter, Butterfingers, Steely, Brown Slip, Squatter, Hipster, Space Baby, Dilbert, Pep, Beary Queen – BQ, Spellcheck FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 1. Good Mornings 2. Willy mays hays 3. Bac bacs 4. Micheal Phelps
THE THANG:
The Q plays “Tubthumping” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH.
Born to Lunge Play Bruce Springsteen’s “Born to Run” and do lunges around the speaker. If the PAX gases out, switch to reverse
Cotton-eyed Joe The Q plays “Cotton Eye Joe” by Rednex. SSH / Banjo solo: CEJ / Woman singing: Merkins
The twist American hammers Half way Imperial walkers
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Baba orielly 5 mins of imperial walkers
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Every time the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
Proud Mary – CCR Perform Big Boy Situps until ”Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
Phil Collins’s ending

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Run #5 of 6

Date: 2026-02-10 AO: tortoise-and-hare Q: Red Skull PAX: Pearl (Jonathan Halter), Swig, Barney, Decaf, Young and Restless, Hipster, Brown Slip, Chunks, SalPal, Wham-O, Zumiez, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Torta, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 21 CONDITIONS: Perfect PR weather – 52 degrees
WARMUP: SSH, Squats, Windmills, IWs, WMHs
THE THANG: RUN!! Two 4:13 Strong men had a PR this morning (Finger Tips and Stir Fry) and two F3 men had a PR this morning (Decaf and Brown Slip). Way to take advantage of the nice morning and lock in a new Personal Record.
Thank you to SalPal for hosting the “after party” this morning!
ANNOUNCEMENTS: 1. Signing Day – next Friday, 2/20 11:30a at 4:13 Strong. All are welcome to come for the ceremony and stay for lunch (Hot Chicken and Mac & Cheese). 2. The Whiskey House Event – next Friday, 2/20 5:30p at The Whiskey House. This is a special event benefiting 4:13 Strong. Contact Red Skull or Barney if you are interested in joining.
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Syrupy Waters of Pancake Castle

Date: 2026-02-07 AO: the-castle Q: Mr. Pancake PAX: Fabuloso, hambone, Space Baby, Brown Slip, Butterfingers, Horizon, Matthew Henry FNGs: None COUNT: 8 CONDITIONS:
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 Toy Soldiers 10 Typewriters Arm Circles Coupon Mosey
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Squats 2. Murder Bunnies 3. Coupon (kettlebell) Swings 4. Overhead Press 5. Merkins
Native Coupon Walk/Run in between.
Finish with core/stretch WWI sit-ups Coupon Hammer Circle Low Plank
MOLESKINE:
ANNOUNCEMENTS: Check the slack
COT: Prayers for Hambone’s family with the arrival of ‘Bacon Bit’. Prayers for good health and good sleep.
Prayers for those without power and those working to restore.
PLAYLIST:

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Super Bowl Prep

Date: 2026-02-05 AO: thestronghold Q: Wham-O PAX: Tinkertoy, Young and Restless, Dan and Dave, Decaf, toga, Chunks, Wham-O, Hipster, Pearl (Jonathan Halter), Brown Slip, Barney, Red Skull, 4:13 Strong Men FNGs: None COUNT: 25 CONDITIONS: brisk / windy / good championship football weather
WARMUP: SSH 25, LB arm circles 10, imperial walkers 10, Good Mornings 10, Merkins 10, Coupons
THE THANG: “Championships aren’t won on Super Bowl Sunday. They’re built in the weight room, sharpened on the practice field, and finished at the goal line. Today, we go through all three.”
TODAYS RULES: 1. Every single rep, every block has a hand on it 2. If a teammate cannot complete the rep with the block, another man may hold it for him (while the teammate in need does an “un-burdened” rep beside him)
ESTABLISH TEAMS (4) W/CAPTAINS
1 – THE WEIGHT ROOM (10): NO POINTS | 3 Rounds • 20 DL → Upright Row • 15 Chest Press • 10 Thrusters Plank on coupon until all done
2 – THE PRACTICE FIELD (10): 1 Round = • 10 Merkins (coupon) • 15 Swings • 20 Chest Press • 25 Mtn Climbers (4ct) Each completed round = 1 Point
Drive 3 – THE GAME: GOAL LINE (10): Teams VS. Teams race / 3 “Plays” head to head / each winning team earns a point / final play you’re vs. EVERYONE only the 1 winning team earns 2 points.
plays: – 25 Blockees – 15 Blockees – 5 Blockees
MOLESKINE: stick to consistency in the little things over time and you’ll build something great. Don’t do it alone, bring in the man beside you!
ANNOUNCEMENTS: N/A
COT: prayers for Caleb’s family (hospitalized) (brought forward from Road-trip)
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The Discipline at the Castle

Date: 2026-02-04 AO: the-discipline Q: Mr. Pancake PAX: Horizon, Brown Slip, Squatter, Butterfingers, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS: Misty and Chilly
WARMUP: Warmup 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles Mosey
THE THANG: 5 Workouts x 10 reps x 2 rounds 1. Alternate lunge w/coupon 2. Murder Bunnies/Kettle Bell swing 3. Squats w coupon 4. Overhead Press 5. Curls
Mosey Lap / Coupon Carry around the island between rounds
Last lap: Coupon carry with alternate lunges, side lunges, overhead carry
Finished with stretching MOLESKINE:
ANNOUNCEMENTS:
COT: Keep those without power and those working to restore in prayer.

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Run #4

Date: 2026-02-03 AO: tortoise-and-hare Q: Red Skull PAX: Brown Slip, Barney, Decaf, Chunks, Wham-O, Zumies, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Torta, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 17 CONDITIONS: Balmy 30 degrees
WARMUP: Standard Pre-run warm-up: SSH, Squats, IWs, Stretches
THE THANG: RUN!! Followed by a Brown Slip after party that was hijacked by Guppy who took control and closed us down by leading the COT.
MOLESKINE: 5 PRs today! And for the first time this class, the last man in broke 50:00!
ANNOUNCEMENTS: 1. Signing Day will be at 11:30a on Friday 2/20 2. The Whiskey House benefiting 4:13 Strong will be Friday 2/20, 5:30-8:30. This is a unique opportunity to gain access to the largest open bottle collection of whiskey and sample some of the finest, rarest, whiskey around. Interested? Less than 20 spots remain. Contact Barney or Red Skull for details and a registration link.
COT: Guppy jumped in to close the morning.
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Ice Expedition

Date: 2026-01-31 AO: the-castle Q: Squatter PAX: Brown Slip, Mr. Pancake, Fabuloso, Barney, Space Baby, Pep, Horizon FNGs: None COUNT: 8 CONDITIONS: Frigid -1 degree windchill
WARMUP: SSH Imperial Walkers Butt-kickers WMH-RS-Twist Good Mornings Merkins Squats
THE THANG: The year is 2710. Decades ago Earth was attacked by an alien life form from the planet Pluto using ice tech developed from the planet’s icy atmosphere. The aliens covered all of the southeastern United States with a thick layer of ice. Finally it has started to thaw, and 8 brave PAX volunteered for an ice expedition to search for any items of value. They came upon a number of heavy items with instructions on what to do with them. The document also had some curious inscriptions on it. What could this mean for the future of these 8 valiant HIMs?
ANNOUNCEMENTS: ShieldMock Holy Smokers
COT: Prayers for many PAX Coffeteria at Black Elm

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No snow yet, hambone

Date: 2026-01-24 AO: the-castle Q: Pep PAX: Squatter, Chunks, Hipster, Steely, Brown Slip, Butterfingers, Horizon, Mr. Pancake FNGs: None COUNT: 9 CONDITIONS: Cold and wind. Really cold
WARMUP: SSH Imperial walkers Willie Mayes Hayes Mosey around track
THE THANG: Dora: Movement started as bear crawl Movement turned into Bernie and side shuffle as the pax decided they were freed to lead and wanted to keep the wind out of their face – 100: windshield wiper – 200: hand release merican – 300: lt Dan
MOLESKINE:
ANNOUNCEMENTS: Holy smoker Feb 19 at hipsters in Inglewood
COT: Mr pancake job search, has some interviews this coming week Brown slip’s daughter. Think they found the cause of her ailment.
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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.