WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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
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:
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.
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.
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.
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!
MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!
ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.
WARMUP: Burpee Apocalypse. Mosey by the pond to parking lot, commence burpee apocalypse starting at 10, down to 1, led by Chunks.
THE THANG: Q turned over to Barney, counted 1s & 2s. 100 merkins, 200 WW1, 300 squats, interrupted by 5 whistle stops of 5 burpees each. While one PAX is working, other is running up the hill to stop sign and back. Upon completion we did a mosey back to shovel and finished with 20 flutter kicks and a stargaze.
MOLESKINE:
ANNOUNCEMENTS: upcoming Bourbon Chase.
COT: fall break travel.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).
For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.
MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.
ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.
COT: Closing prayer let by Comic Book Guy.
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
