Tag: Chunks

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Run #1

Date: 2026-03-10 AO: tortoise-and-hare Q: Red Skull PAX: Right Said, Crawlspace, Chunks, Pearl (Jonathan Halter), SalPal, Barney, Young and Restless, Decaf, Angry Bird, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 FNGs: 8 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 COUNT: 18 CONDITIONS: Dark, damp and perfect running temps
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMHs
THE THANG: Find a partner who knows the course and RUN!!! This is one of the faster classes that we have seen in a while. The fastest time was 24:30 and the slowest time was 37:40. It looks like we will have a lot of time for post-run burpees with this class!
ANNOUNCEMENTS: The annual 4:13 Strong fundraising dinner will be on Thursday, April 9, 6p-8p. There is an F3 tables so if you would like to attend, let me know and I will get you registered.
COT: Prayers for focus and the ability to identify and overcome distractions and obstacles.
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From Foxes to Bears

Date: 2026-03-06 AO: bomber Q: Firefox , CubCadet PAX: Black Lung, Chunks, Papa Bear, Puzzlah, Pep, Tim the Toolman FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP: Mosey to parking lot. Broga
THE THANG: Firefox AOQ Farewell Starting at one end of the parking lot, PAX did a sequence of: – 40x plank jacks – 30x mountain climbers (each side is a half) – 20x merkins – run to end of the parking lot and back 4 full rounds. Maybe should’ve been 3. But we did 4. 10 WW1s 30s Hollow Body Hold 10 WW1s Hollow Body Hold until the playlist indicated it was time for a change…
Handoff to our new AOQ CubCadet! Mosey down to bottom of the hill 9s: star jumps at the bottom, bernie halfway up the hill, run the rest to the stop sign, then do squats to a full sit on park bench or wall
Return to startex. Extended Mary.
MOLESKINE: – Papa Bear and Tim the Toolman with the R-rated zingers – Promises of future coffeeterias at McD’s (on me and my gift card!) – 7 for coffeeteria at Star Bagel
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude, particularly for the support we all have for each other
Peace out. My Watch has ended, but I’m not going anywhere.
PLAYLIST: https://open.spotify.com/playlist/1YeYujX771JwSrhvDlkFqp?si=ee42902006134fd7
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Texas Independence Day (v.5)

Date: 2026-03-03 AO: middle-tooth Q: sooner PAX: Cal Worthington, DrRupp, Toothless, Cowboy, Betty Ford, Young and Restless, Chunks, Pepsi, Matador FNGs: None COUNT: 10 Warm up
Preview – ​Side-Straddle Hops: 28 Reps (IC) — Texas was the 28th state. ​Imperial Walkers: 18 Reps (IC) – Battle of San Jacinto lasted 18 minutes ​Hillbillies: 18 Reps (IC) — total Commemorating 1836.
​The Alamo Circuit –
Station 1: 13 Days of Glory (The Escalator) ​Perform as many rounds as possible (AMRAP) for 13 minutes. No stopping. ​13 Texian Burpees (The “Texian” Burpee: Add a star-jump at the top). ​13 Merkins (Standard). ​13 Air Squats (Deep and disciplined). ​13 Big Boy Sit-ups. Run “Scout” lap after every full set.
​Station 2: The “Come and Take It” Ground-and-Pound ​Buddy Carry / Fireman’s Carry: 50 yards (Swap at the halfway mark). ​Alternate (if no buddy): Bear Crawl 50 yards. ​The Penalty: If anyone stops moving during the Bear Crawl/Carry, the whole PAX performs 5 “Santa Anna” Slaps (Carolina Dry Docks).
​Station 3: San Jacinto Sprint (The Decisive Victory) ​Mirroring the 18-minute battle that won independence: ​18 murder bunnies. 18 bunny hops ​36 Mountain Climbers (Double-count, for the year 1836). ​Sprint to the “Line in the Sand” (Pick a landmark 50 yards away). ​18 Monkey Humpers (In honor of the confusion of the Mexican retreat). Repeat x 2
The Lone Star Core
​The “Brazos” Plank: Hold for 60 seconds. During the hold, call out one name of a Texas hero (Travis, Bowie, Crockett, Houston, Seguin).
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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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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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Facebook’s birth

Date: 2026-02-05 AO: titan Q: princessaurora PAX: Chunks, Hipster, Tim the Toolman, Pep, Good Morning America, Puzzlah FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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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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Celebrating Nation Fun at Work Day 2026

Date: 2026-01-30 AO: bomber Q: Vector , Firefox PAX: Chunks, Pep, CubCadet, DintyMoore, Tim the Toolman, Crawlspace FNGs: None COUNT: 8 YHC and his esteemed co-Q Firefox could have taken the easy route with a theme about ice or being stuck at home with no lights (I know, too soon.), but at F3 Nashville’s premier AO, we don’t get better by taking the easy way . . . So, today we recognize National Fun at Work Day (aside: how do these things become “official?” Can we just create a “National Bomber is the Best F3 Nashville AO Celebration” Day? )
CONDITIONS: Old and slippery (just ask YHC who stumbled, bonked a knee and definitely pulled my right ass cheek – not that the PAX knew anything about it, as I keep my medical issues private :face_with_rolling_eyes:. Rumor is Tim the Toolman pulled a “Grayson Allen” and tripped YHC.)
WARMUP: Carefully amble to Rec Center parking lot, armed with 3 bags of rice and 3 kettle bells. SSH x 20, LBAC x 15, Seal claps x 15, Overhead presses x 15, RLBAC x 15, WMH and Good Mornings OYO.
Because of a lot of PAX sass, a 10 burpee penalty was levied.
PLAYLIST: Ain’t It Fun – Paramore Working for the Weekend – Loverboy Everybody Have Fun Tonight – Wang Chung Work It – Missy Elliott Girls Just Want to Have Fun – Cyndi Lauper Work – Rihanna f. Drake Fun, Fun, Fun – Beach Boys We Can Work It Out – Beatles You Make Loving Fun – Fleetwood Mac Working in a Coalmine – Devo We Are Young – Fun.
THE THANG: WORK: Filing the T-P-S Reports 50 Tricep DIPs 100 Push Ups (modified from pull ups as playground was an ice rink) 200 Squats Run 3 circles around cul-de-sac between exercises
FUN (at work): Plank and kettle bell pull throughs Hollow Body Holds with Rice Bags Tight circle with weight passes
MOLESKINE: Great to see everyone and several comments about appreciating getting out of the various retreats/refuges and breaking the monotony.
COT: – Praises for hambone’s new addition (and thankful the scary day ended beautifully) – we’ve already named him BaconBit – Praises for the NES, safety, road workers helping get Nashville back on line. A lot of stress out there with homes cold, people displaced, and sad events like home fires, injuries. Now is when we can lead – step up and help in any way you can (and ask for help if you need it). – Prayers for my MIL and my M who is dealing with moving her mom our way (along with her 100 lb German Shepard) – leanpax is ongoing (even if many of us cracked like trees covered by ice — OK, ok too soon). Stay strong, HIM – only 2 weeks left! Try to make habits that you can carry forward.
MISCELLANY: – Great to see Crawlspace join the group after running 17 miles or something – Coffee at McD’s due to power outages and late starts at the usual haunts. CubCadet rejoiced at the prices and kindly paid $11 to get the whole PAX coffee (8/8 attended) – Do not (I repeat NOT) play Work It when standing next to Chunks – his booty shaking was, er, something. – The :bomb: AOQ handover is coming soon (as Pep noted, it’s the longest handover of an AO ever – going on 7 months it seems?). Who will be our new leader? It’s a mystery that can only be solved if you attend :bomb:
Grateful for all of you – SYITG Vec