Tag: C Sharp

Posted on

Triangle of Sadness

AO: thestronghold
Q: Sunshine
PAX: Chunks, Red Skull, Dan Tanna, Shocker (Mark Holmes), Decaf, Hacker (Franklin), Swingline / Jason Aeverman, bluemule, Skeet, Dan and Dave, Shoota, McFly (Franklin), Sunshine (Franklin), Woopie (Franklin), Noble Virus (Franklin), Blitz, Fozen, C Sharp, Yeti, Sgt. Meatball, Pacer, Westside, Trajectory,
FNGs: None
COUNT: 24
CONDITIONS: Cool and damp

WARMUP: SSH, Mosey, Arm Circles, Seal Claps

THE THANG: 3 station beatdown. PAX separated into 3 groups and partnered up within those groups. Group 1 grabbed coupons for their station and we all moseyed to the bball court. Each group started at a different station and rotated throughout.

Station 1
Curls
Overhead Press
Dips

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

Mary consisted of the song “Roxanne.” SSH through the song, performing a burpee every time Roxanne is said.

MOLESKINE: Sometimes we act like life gets easier the older you get, always looking to the next stage you think will be easier than the present. Like this workout, though, it often gets harder. You may find your groove or sweet spot, but then you up it by 5 reps, making it more difficult. Moments like that are when you lean on your battle buddy.

ANNOUNCEMENTS:

COT: YHC was too busy trying not to splash merlot to finish up after Moleskine.

Posted on

Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Hacker (Franklin), Michelin Man, Chunks, Judy, Decaf, Army Surplus, Yak, Frozen, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt Meatball, Training Wheels
FNGs: 1 Training Wheels
COUNT: 18
CONDITIONS: Wet and Soggy

WARMUP: SSH, IW, Squat, Leg Stretch, WMH

THE THANG: A perfect day at The Stronghold. The wet weather created a little adversity which provided the opportunity for us all to choose between an attitude of joy or frustration. The train created a disruption that allowed us all the chance to choose between doing the right harder thing or taking an easier shortcut.

MOLESKINE: Over the past week, we have let five men go from this current class (from 15 to 10) as we continue to weed out those that are not yet ready to take this opportunity seriously. Those five men are now back in uncomfortable, unsafe and even dangerous situations. Hopefully we will see those men come back and try again with a future class.

ANNOUNCEMENTS: The Tennessee vs. Alabama showdown is less that two weeks away. Help TN defend the flag by showing up on Saturday 4/6, 6:30am at Pinkerton Park in Franklin. Check middle-tn for more details.

COT: Prayers for the men at 4:13 Strong and for those that are no longer with us.

Posted on

Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: bluemule, Longhorn, Hacker (Franklin), Right Said, Chunks, Decaf, Young and Restless, Big Country, Wookie, D Pole, Mix Tape, Milli Vanilli, Comeback, Army Surplus, Frozen, For the Girls, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 24
CONDITIONS: Very cold 27 degrees

WARMUP: SSH, IW, Squat. WMH, stretches

THE THANG: RUN!!! 3 mile loop around the campus. Not bad for the first official run. Fastest time for the new class was 28:23, and all in at 40:18. Had a little time at the end for some Mary.

ANNOUNCEMENTS: Happy 37th birthday to bluemule. Thank you for starting your day at The Stronghold!

COT: Comeback closed us out with a prayer.

Posted on

First One – Done!

AO: thestronghold
Q: Right Said
PAX: Dan and Dave, moneyshot, Betty Ford, Cowboy, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, Minnie Pearl, bluemule, Red Skull, Sunshine, Bill Dance, Wookie, D Pole, Comeback, Army Surplus, Yak, Frozen, Pacer, Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
FNGs: 9 Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
COUNT: 30
CONDITIONS: Absolutely perfect at 57 degrees

WARMUP:
Mosey to the front parking lot for:
– SSH, LBAC, R-LBAC, Seal Claps, Good Mornings, WMH
– Partner Up – 1 F3 PAX to 1 4:13 Strong Participant (we had the perfect number to get to our 1:1 ratio!)
Mosey to the basketball court with a quick stop at the Block Pile to pick up one block per pair.

THE THANG:
Assemble along the baseline – Partner 1 works while Partner 2 moves the length of the court and back, swap and then hold plank for all in.
– Round 1: Block Curls, Suicides
– Round 2: Block Squat, Lunge
– Round 3: Overhead Block Press, Suicides
– Round 4: Block Wings, Suicides

Circle up for the Doomsday Circle (Ring of Fire) – Each man does one merkin, advancing around the circle until 500 merkins were completed. If a break was needed, complete 15 SSHs and then re-enter the circle.

Mary – Flutter Kicks, Hello Dolly, Freddy Mercuries,

ANNOUNCEMENTS: The newest class is off and running. Thanks to the PAX from greenmachine who joined us this morning. It was great to have you out!

Six more weeks with this class. Come out and join them.