Tag: Brown Slip

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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.

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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: