Tag: Chunks

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Another Dora

AO: the-castle
Q: Pep
PAX: Chunks, Sunshine, Dilbert, hambone
FNGs: None
COUNT: 5
CONDITIONS: cold for April

WARMUP:
– little baby arm circles
– seal claps
– Good mornings
– Willie mays hayes

THE THANG:
Dorra:
– run: around two of the tennis courts
– Exercises:
– burpees: 100
– American hammers: 200
– fire hydrants: 300
– big boy sit ups: 200
– dips: 100

MOLESKINE:
Hambone said…
oops. I don’t it’s safe to repeat what he said.

ANNOUNCEMENTS:
Next Saturday at Chunk’s house is ufc + brisket

COT:

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Freed (for all) to Lead

AO: bomber
Q: hambone , Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
PAX: Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
FNGs: None
COUNT: 10
CONDITIONS: Lonely

WARMUP: Concerned about the AOQ, the pax decided to head out towards casa de Scouten at 5:30. The slight mosey is just what everyone needed to get the blood flowing. Upon arrival, the pax noticed that 1) the houses was dark and 2) it was quiet. Fearing death / an angry M, Chunks opted not to ring the doorbell and instead we moseyed back to the startex.

THE THANG: Ever the positive influence, hambone decided to get the men moving around and routed everyone to the front of the community center with a circle up and chat.

F3 is about leadership, and with all of the accomplished men in the pax, leadership was not hard to find. With a (roughly) 5 minutes per mini-Q, each man was to take his turn leading the crew. Y’know how people would make up stories at camp with a few sentences and pass to the next man? It was gonna be like that except with less maturity.

hambone decided that the men needed to head away from the AO and took his 5(ish) minutes to move a quiet side street. The men proceeded to do “threes” with burpees at each end.

Chunks took the men back to BBQ and proceed to honor DintyMoore with BOMBS. YHC then fired Chunks.

Firefox took us back to the community center and proceeded to lead us in some bench work. Ever jealous of FF’s athleticism, YHC fired FF.

Puzzlah allowed some stretching, but then immediately took us to the hill and threatened to run. Thanks fully it was limited to bear crawls and squats. Since YHC wasn’t wearing gloves, YHC fired Puzzlah.

Understanding that hambone was being biased towards the younger crowd, the reins were turned over to Tim the Toolman who ran us back to the playground for a round of 30, 25, 15, 10 on squats, dips, burpees, pull ups. Thanks, TM–you’re now fired.

Vector, taking early offense at being snubbed because of his advanced age, opted to make the pax run again and honor t-cell with some DIDS except with ridiculous rep counts. DIDS without t-cell? You’re fired, Vector.

CubCadet, Papa Bear, Pep, and Sherlock took us out with some Mary. Truth be told, YHC was a little bit afraid of handing the reigns over to CubCadet because of his propensity for difficult ab work. YHC was confirmed with the 50 IC flutterkicks (wtf). I also want it noted that we didn’t get to Sherlock who is younger and better looking than some of the guys that went first.

MOLESKINE: The mission of F3 is to plant, grow, and service small men’s workout groups for the invigoration of male community leadership. When unfavorable circumstances hit, we will always be prepared to lead. We are not perfect and no man is an island. When circumstances hit a brother, we will always step in and push forward.

5 * 9 is 45, so theoretically 9 men should have gotten their shot. With a late start, a quick trip through the neighborhood, and YHC hogging 5 minutes and 45 seconds, not every man got his full shot. That said, it should be acknowledged that I helped us avoid the 100+ burpee buy in from Pep

ANNOUNCEMENTS: Go enjoy Chunks’ meat next weekend.

COT: Prayers and celebration for the birth of a granddaughter for Papa Bear, and prayers for the health of our brothers.

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Last Minute Switch

AO: thestronghold
Q: Red Skull
PAX: Shocker (Mark Holmes), Chunks, Dan and Dave, Minnie Pearl, Bill Dance, Decaf, Young and Restless, Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple Sevens, Blitz, Sgt Meatball, Mr. Clean
FNGs: 1 Mr. Clean
COUNT: 18
CONDITIONS: A chilly 46 degrees

WARMUP: Mosey to the gravel lot for a Toga-inspired warm-up:
– Motivators
– Slow and Low Squats
– Imperial Walkers
– T-Ups
– Scorpion Stretch

THE THANG:
– Run to the front STEM parking lot for some EMOM work: 15 burpees, 20 squat jumps, 25 WWI’s
– Run to the NSA parking for another round of EMOM work
– Run to the Dept of Safety parking lot
– 15 burpees then Lt. Dan’s with locked arms to the next light
– 20 jump squats then bear crawl to next light
– 25 WWI’s then crawl bear to final light
– Run to the helipad – 15 burpees
– Run to the maintenance parking lot – 20 jump squats
– Run to the smoke stack – 25 WWI’s
– Run to the hill for two attempts at crawl bears up the hill
– Run to the StartEx for a little Mary

ANNOUNCEMENTS: The Stronghold is headed to Franklin to defend the flag. Join us at The Armada at 0630 for a Mid-TN / Alabama convergence.

COT: Prayers for strength, courage and wisdom

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OTB Run

AO: the-castle
Q: Chunks , Splitter
PAX: Splitter, Chunks
FNGs: None
COUNT: 2
CONDITIONS: Brisk at first, but could have survived with only a Tshirt

WARMUP:

THE THANG: 3.5 Mile party pace run. Discussed family, dad life, and how to grow F3 here in the north.

Started and ended at Just Love Coffee. Next week is TBD, so keep an eye on this channel.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Tortoise & Hare v3

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Chunks, Judy, Decaf, Longhorn, Popper (DR from Alpha), Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple Seven, Blitz, Sgt Meatball
FNGs: None
COUNT: 16
CONDITIONS: Windy, 72 degrees with occasional rain drops…perfect weather for a PR!

WARMUP: SSH, Slow & Low Squat, IW, Right/Left Stretch, WMH

THE THANG:
RUN!! We took the normal 3 mile route. No route disruptions encountered today.

Plenty of time for some Mary while waiting for the six. Mary included burpees, SSH, lunges and more burpees before dropping to the ground for some flutter kicks, prom dates and hello dolly’s

MOLESKINE:
We are in week four…the hardest week of the 40-Day Challenge. The 4:13 Strong men were invited to dig deep and keep pushing. A positive attitude and an honest effort is all it tasks to stay on track.

ANNOUNCEMENTS:
4:13 Strong is headed to Franklin on Saturday to help defend the flag. Join us at The Armada at 6:30am and help keep Alabama from going home with our flag.

COT: Prayers for strength, wisdom and courage

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I pity the fool that thought this would be a “fun, light-hearted workout”

AO: westeros
Q: Sally
PAX: Natural Ice, Red Skull, Spinal Tap, Pep, Chunks, Vector, Michelin Man, Crawlspace, Tim the Toolman, DintyMoore, Grape, Cash Cab
FNGs: None
COUNT: 13
CONDITIONS: Foolish and Foolhardy. Definitely sleeves-optional.

WARMUP: Warmup mosey to courts + active stretches upon arrival.

THE THANG:
1. EMOM – alternate suicides with 10 burpees.
2. Deconstructed Burpees (atomic thrusters, merkins, squat jumps, burpees) from 1 to 10
3. Hill sprints forwards + backwards, some dealer’s choice routines.

MOLESKINE: (Can someone tell me the difference between this and announcements?)

ANNOUNCEMENTS:
– Plankril
– UFC Fight Night – see 2nd F channel
– Franklin vs. Huntsville contest

COT:
– Shooting victims at restuarant in Nashville.
– For those returning to church at Easter
– Gratitude for my wife finishing her defense.

Quote from “Into the Breach”:
I hope, too, that you will take what is helpful, bring it to the Lord in prayer, and go forward confidently in your vocation as men. Our life in Christ is not one of “do’s and don’ts,” but an adventure in authentic freedom. Embrace that freedom in order to place your life at the service of Christ, beginning in your home and radiating into the world.

Always a pleasure to lead. Sally out.

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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!