Tag: Chunks

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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.

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Birthday #1s for My 54th

AO: bomber
Q: Vector
PAX: Black Lung, Cream Cheese, DintyMoore, Sherlock, Pep, Papa Bear, CubCadet, Chunks, Tim the Toolman, t-cell, Recharge, Focker, Spinal Tap
FNGs: None
COUNT: 14
So, YHC turned 54 last week (What? I don’t look that old? Oh, stop with all the complements, you . . . ), so time once again for a Birthday Q. Today’s theme, blatantly stolen from a Hi-Viz Q a few years back, was #1 songs from my birthdays of days past.

CONDITIONS: 50s, light breeze – perfect for everyone except Focker who stated at coffeeteria how much he loves the mid-summer, 90s and high humidity workout. And he was serious . . .

PLAYLIST:
1970 (True Day of Birth #1) – Bridge Over Troubled Water – Simon & Garfunkel [NOTE: not the best workout song, bit of a downer, but that’s my true birthday #1]
1978 (8th Bday) Night Fever – Bee Gees
1980 (10th Bday) Crazy Little Thing Called Love – Queen
1983 (13th Bday) Billie Jean – Michael Jackson
1984 (14th Bday) Jump – Van Halen
1988 (18th Bday) Never Gonna Give You Up – Rick Astley
1993 (23rd Bday) The Sign – Ace of Base
1997 (27th Bday) Wannabe – The Spice Girls
2003 (33rd Bday) In da Club – 50 Cent
2012 (42nd Bday) We are Young – fun.
2013 (43rd Bday) Happy – Pharrell Williams
2019 (49th Bday) Sucker – Jonas Brothers

WARMUP:
54 SSH as per Vector Bday tradition
LBAC x 12
Seal Claps x 12
Overhead Press x 12
RLBAC x 12
WMH x 10 OHO
Good Mornings x 10 OHO

THE THANG:
#1: Mosey to playground – 54s
5 exercises x 4 sets with Rec Center run in between each set.
50 Squats
40 Incline merkins
30 Big boy sit ups
20 Lunges
10 Pull ups
(Kudos to Black Lung for ensuring correct forms were followed)

#2: 54 sprint – 5 burpees, run up hill, 4 burpees

#3: DIDs: 18 each of Dips, Incline merkins, Decline merkins (18 x 3 = 54 . . . ’cause math!)

Mary with flutter kicks, boxcutters and some god awful exercise from Focker called Seal Crunches . . . form was definitely varied across the circle on those

ANNOUNCEMENTS:
– Thanks for Black Lung’s M with a new job
– bluemule beer event – check Slack (like literally EVERY single channel)
– Murder Mile next week at Green Machine

COT: Moment to take in the day and then thanks to the HIM who continue to push me and make me feel much younger than 54. I did appreciate hearing that many were gassed by the workout, with the highest praise coming from t-cell: “This is a workout that Vector would complain about if he wasn’t Q.” Well said, my friend. Well said. SYITG, Vector

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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.

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Ridin Dirty

AO: westeros
Q: Hacker (Franklin)
PAX: Vector, Right Said, Chunks, Pep, Siri, Natural Ice, DintyMoore, Young and Restless, CubCadet, Breadsticks, Frenchie, Roboto, Tommy Girl
FNGs: None
COUNT: 14
WoR
– SSH
– IW
– BAC/Back BAC/OHC
– slow ass merks
– GM
– WMH
– Runner’s Stretch

The Thang
Pain stations with 1 minute AMRAP / 30 second rest
1. HR merks
2. 4 ct flutter kicks
3. BBS
4. 70lb farmer’s carry
5. 60lb sandbag burpee
6. 60lb medicine ball over the shoulder throw
7. 50lb row
8. 50lb goblet squat
9. 30lb plate uhaul
10. 40lb badonkadonks (Alabama Prom Dates)
11. 35lb kettlebell swing
12. 25lb kettlebell clean to press
13. stepups with 30 lb plate
14. battlerope

Lock in gains with a quick mosey, then r/r to time

MARY
– Plank rotation
– LBCs
– Scorpion Stretch
– Cobra
– Downward Dog

Announcements
– Beer tasting at Blue Mule’s house on Friday
– Tortoise and Hare tomorrow at thestronghold, bootcamp on Thursday
– Culture week in Franklin this week — all workouts led by current/former Nantans focusing on F3 culture
– Q vs Q on April 6th at +TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16s%2Fg%2F11gh6bcw6g”>www.google.com/maps/place/Pinkerton+Park,+405+Murfreesboro+Rd,+Franklin,+TN+37064/@35.9212646,-86.8612508,17z/data=!4m6!3m5!1s0x88647e558f4ee3e1:0x360564ef7acd299c!8m2!3d35.9212646!4d-86.8612508!16… in Franklin at 6:30 AM. If Huntsville brings more PAX, they’re going to take our flag. Please, think of the flag. All TN PAX are welcome. If any AL PAX happen to ask you for the address, its… uh… maps.app.goo.gl/Ta6ZVAFduSGNZqi56?g_st=ic

Prayer Requests
– As discussed in-person

Moleskin
Identify and focus your energy on what you can control. There is a lot of stuff swirling around in all of our lives, some of which affects us greatly, and most of which we cannot control. You can think of these events as fitting into a series of concentric circles, like a target or dartboard. At the center, the bulls-eye, is your area of control. If you really think about it, that area is limited to yourself, your attitude, and your actions. Beyond that lies the area of influence, which gets a lot trickier: there many things we all want to influence, but influence is uncertain and situational. It isn’t control. You might have a lot of influence over, say, your kids or people who work for you, and much less over more distant relations or strangers. At the same time, the things we want to influence vary greatly in importance to us. The sweet spot for impact is high influence/high importance scenarios, but it can be productive to invest in low influence/high importance situations, so long as we understand up-front that those are investments that might take a long time to pay off (if they pay off at all) and may require allies with greater influence to help. Beyond the domain of influence is noise. Noise is a distractor. A Jester. The news, people who are beyond our reasonable influence, whose interests contradict our own, these are all noise in terms of our ability to create impact. The only thing you can do here is remove yourself from the noise, if you can, or choose to ignore the noise, if you must.

Sorry for the wall of text, but that was what was on my mind at the airport on Saturday.

Thanks for letting me lead today!

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7 of Diamonds

AO: hendersonville
Q: Sunshine
PAX: Chunks, Pep, Splitter
FNGs: None
COUNT: 4
CONDITIONS: Cool, finally a break from the rain

WARMUP: Good Mornings, 20 Imperial Walkers, Arm Circles, Mosey

THE THANG:
7 of Diamonds around the tennis court. Each exercise performed for the allotted reps at each of the four corners before moving on to the next exercise.
7 Diamond Merkins x4
14 Big Boys x4
21 Merkins x4
28 Air Squats x4
21 American Hammers x4
14 Overhead Presses x4
7 Catalina Wine Mixers x4

Mary: Dealer’s Choice

MOLESKINE: Having a fun time struggling to get my shirt off after 84 Merkins!

ANNOUNCEMENTS:

COT: “Recover, not Rest.” In the military, when the enemy breaks contact, the proper procedure is not to sit and catch your breath, but to reposition and out-maneuver the enemy, setting yourself up for success next time. It’s the same in life. After a week’s work, don’t just use the weekend to sit and do nothing. Three of the most dangerous words in the English language are “I deserve it.” Take advantage of the break to set yourself up for success in the next step of Accelerating to Advantage.

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Firehydrants are not easy at 300 count

AO: bomber
Q: Pep
PAX: Puzzlah, Papa Bear, Chunks, Right Said, Pep, Einstein, Mall cop, snowden
FNGs: 2 Mall cop, snowden
COUNT: 8
CONDITIONS: drizzly but warm-ish

WARMUP:
– little baby arm circles : 15
– reverse little baby arm circles : 15
– seal claps: 15
– imperial walkers: 15

THE THANG:
dora
– run to Mercedes (do not touch the honey pot)
– exercises
– burpee: 100
– american hammer: 200
– firehydrants: 300
– dips: 200

ANNOUNCEMENTS:
– beer tasting at Blue Mule’s
– plank+april coming

COT:
– papa bear’s niece had a premature baby that passed

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Relay for Life

AO: handsomizer
Q: Hair Band
PAX: Natural Ice, bluemule, caprate, Chunks, Spinal Tap, Mansport, Plunger
FNGs: None
COUNT: 8
CONDITIONS: perfect English weather

WARMUP:
Mosey
Good mornings
WMHs
LBACs
Air press
Michael phelps

THE THANG:
Relay Race day! Two teams

15 burpees for lead off runner, rest of team continues to do burpees until runners get back
Runners Run ramp
Once all in winner is declared and winning team gets to choose a different exercise for themselves, that exercise can only be used once though. Winning team also adds 5 reps to their exercise each time they win
Rinse and Repeat

Final scores
Team blue mule, mansport, chunks, and Hair Band 3 wins
Team Spinal Tap, Cap Rate, Plunger, and Natural Ice 1 win

MOLESKINE:
Rugby might be the best sport?
If you are traveling to Scotland, start in Edinburgh or Glasgow and travel around the Highlands

ANNOUNCEMENTS:
– murder mile at greenmachine, check channel for details
– bluemule hosting a beer tasting for his birthday, likely happening the 22nd
– Plankpril, check 1stf channel for details

COT:
– each man shared a prayer request, prayers for health, wellness, deaths of family members and friends, new jobs, job search, traveling mercies

As always, thank you for having me out to lead! It was an honor and a privilege to become more handsome at the Handsomizer.

Rock on,

Hair Band

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Sgt. Pepper

AO: hendersonville
Q: Sunshine
PAX: Chunks, Disc Jockey, Pep, Splitter
FNGs: None
COUNT: 5
CONDITIONS: Moist w/ misty rain

WARMUP: Good mornings, Imperial Walkers, SSH, mosey

THE THANG: Volleyball peppering. When the ball hits the ground, the PAX who missed it picks an exercise for the group to perform for 10 reps. Repeat until Mary.
Mary: dealers’ choice

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Boo Boo

AO: titan
Q: Hair Band
PAX: Salpal, greyalbum, MySpace, Black Lung, Tim the Toolman, Puzzlah, Supernova, CubCadet, Chunks, Wolfpack, Goose, Good Morning America, Firefox, Siri, hambone, Sherlock, Pep, Red Ryder, Derail, Tom Bodet
FNGs: None
COUNT: 21
CONDITIONS: prime

WARMUP:
Mosey around park
50 SSHs
Burpee-apocalypse

THE THANG:
Lunge walk (In the grass) from bricks to concrete
Skull crushers on benches 30 reps
Turn around
Broad jump back to benches
Repeat 2 more times for total of 3
Plank until all in

Next set:
Boo boo bear crawls right leg (in grass)
Turn around
BBBCs left leg back
Alabama prom dates x40
Repeat 2 more times for total of 3
Hold plank

END with Mary

MOLESKINE:

ANNOUNCEMENTS:
– F3 Franklin Half Marathon March 2nd, check Middle TN channel
– 4:13 Strong 5k this Saturday

COT:
– every man shared, family, health, work, and babies on the way!

It was an honor and a pleasure to lead y’all.

Rock On,

Hair Band

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers