Tag: Chicken Little

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The Stronghold – Cindy 500 workout

Date: 2026-04-09 AO: The Stronghold Q: Purple Tiger , PAX: Brown Slip, tampalibra, Tinkertoy, Red Skull, Decaf, Hipster, Wham-O, Purple Tiger, Young and Restless, Barney, Chunks, T-Bone, Groot, Mator, CheeseWiz, Hot Topic, Angry Bird, Holy Water, Turkey, Toto, Chicken Little, Honey Badger, Precious FNGs: 2 Honey Badger, Precious COUNT: 23 CONDITIONS: Perfect
WARMUP: Will update
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Final Tortoise & Hare for Class 2026-01

Date: 2026-02-17 AO: tortoise-and-hare Q: Red Skull PAX: Pearl (Jonathan Halter), Barney, Decaf, Young and Restless, Chunks, Wham-O, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 16 CONDITIONS: Perfect PR weather – 43 degrees!
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches
THE THANG: Find a pace partner and RUN!!
MOLESKINE: 5 out of 9 4:13 Strong guys posted their fastest ever run time today. It is such an encouragement to see men push themselves all the way through the finish line! Thank you to the F3 PAX that consistently showed up and encouraged the 4:13 Strong men. You will likely never fully appreciate the impact that your presence has on our men.
ANNOUNCEMENTS: Signing Day this Friday, 2/20 at 11:30am. Don’t miss this opportunity to celebrate the men in this class and enjoy a delicious free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for peace this week as the men navigate the highs and lows of job interviews and offers. Join us on Friday to see how it all plays out.
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Squatty Potty

Date: 2026-02-12 AO: thestronghold Q: Tinkertoy PAX: Young and Restless, Barney, Chunks, Dan Tanna, Red Skull, Wham-O, Decaf, Shucker, Pom Pom, Slurpy, Sticky Fingers, Stir Fry, Puff Puff, Finger Tips, Torta, Guppy, Papa Bear, Chicken Little FNGs: None COUNT: 19 CONDITIONS: 33* calm
WARMUP: SSH, Mosey, GM, WMH, Toy Soldiers, Knee2Chest
THE THANG: Partner off -Partner 1 holds air squat or Bama prom date while partner 2 works -Start each work with a lap -26 Squat jumps – Lunge 1/2 lap – 26 monkey humpers -26 Air squats – Prisoner Walks (Creepers) 1/2 lap -26 Bama Prom Dates (2sec squeeze at top) -Mosey back -Circle Lieutenant Dan’s -CircleBurp -2 Min Plank
MOLESKINE: Hopefully we can all get off the toilet tomorrow
ANNOUNCEMENTS: Job Fair coming up for 4:13 men
COT: If it was easy everyone would do it. Everything good can be achieved with hard work and patience.
PLAYLIST: White girl bangers
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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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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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Shanty to a Pain Island Beatdown

Date: 2026-01-22 AO: thestronghold Q: Brown Slip PAX: Barney, Decaf, Red Skull, Young and Restless, Right Said, Dan Tanna, Dan and Dave, Fingertips, Torta, Zoomie, Pom Pom, Puff Puff, Slurpy, Chicken Little, Stir Fry, Guppy, Duncan, Papa Bear, Sticky Fingers, The Count FNGs: None COUNT: 21 CONDITIONS: High Seas, Moist, Misty, Damp – Perfect for setting sail
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward Imperial Walkers – 15 IC
THE THANG: Collect Coupons and mosey to basketball court, circle up – Provided instruction
The Thar She Blows Circuit – As Many Reps as Possible * Each song has different instructions *
“Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus = 5 burpees without coupon
20 Windmills – led by Young and Restless + 20 Count Recovery
“Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
20 SSH – led by Puff Puff (because Bedazzle Fart Sacked) 20 Count
“Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along”= 5 coupon overhead presses
20 Rosalitas – led by Red Skull (delegated by Puff Puff) 20 Count
“South Australia” • Coupon Deadlifts (not really) • Every “South Australia” = 10 coupon rows (pretty much the whole song)
20 Monkey Humpers – led by Torta 20 Count
“Fish in the Sea” • Coupon plank hold during verses • At each “Windy Weather” chorus = 10 coupon push-ups
The Count – 20 Count + Ahh Ahh Ahh after each number (because Sesame Street)
“Paddy Lay Back” • WW1 Sit-ups with coupon Yelled “SWITCH”to alternate • Leg Lifts with coupon held overhead
FINISHER: Circle up | Count 1 / 2 – 1’s Keep Coupons – tighten up the circle
“Haul and Drag” • American Hammer w/ Coupons = Pass to the left
COOL DOWN: “Randy Dandy Oh” • Mosey back to the flag & return coupons
“John Kanaka” • Stretch hamstrings, shoulders, and back
90 Second Buyout = 18 burpees
MOLESKINE: • Always be prepared to lead, you never know when you will be called on to fill in for someone who Fart Sacked – Great job Puff Puff! • When asked to pick a number at the end of a workout, pick low. • Now everyone knows what sea shanties are!
ANNOUNCEMENTS:
Check Slack
COT: • Prayers for end of life of family member • Prayers for beginning of new life and family • Prayers for health & guidance
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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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Warm Welcome

AO: thestronghold
Q: tampalibra
PAX: Decaf, Skeet, Dan and Dave, Dan Tanna, Goodwill, Chunks, Young and Restless, Barney, Red Skull, Pearl (Jonathan Halter), Wham-O, Hipster, Tater, Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
FNGs: 15 Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
COUNT: 29
Red Skull commented that we saw the softer side of Tampa today :joy:. Nothing too brutal, didn’t harp on cadence, and didn’t start with burpeeapocolypse!

Warm ups:
SSH x 50 (to get the heart rate going, warmup, and stop the complaints about the cold weather)
Squats x 10
WMH x 10 OYO
Air Press x 50
LBAC x 10 each
Finger Bangers x 10

Grab a coupon and mosey to the courts.

Without explaining group 1 vs group 2 here is what we did:
Perfect Merkin x 20
Mosey (either murder bunny or lunge)
Ground to shoulder x 20
Mosey back

R&R 15, 10, and then 5

Then. same pattern with:
We’re Not Worthy x 5
Mosey (no blocks)
Thruster x 5
Mosey back

R&R 10, 15, 20

Back to startex, circle up for name-a-rama, started burpees instead bc everyone wanted to dilly dally getting back to startex.

These men are breaking deeply rooted habits and ways of living/thinking. Pray for them. Pray the Lord gives them the vision to see why they need it, courage to do the hard things, and confidence that they can accomplish it despite the difficulty,

…And we named a dude Nut Spread :peanuts: