WARMUP: light stretch
THE THANG: 5-9 mile Trail Run
MOLESKINE: Learned about dogs sniffin butts
ANNOUNCEMENTS: leanPax
COT: great conversation and even better sippin’ on homemade concoction from Squatter for Coffeeteria
WARMUP: upper left groin stretches
THE THANG: 4 mile run for Love
MOLESKINE: meetup at Star Bagle w Bomber
ANNOUNCEMENTS:
COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria
Juicy J finally meets the legendary hambone all expectations surpassed and then some.
WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.
THE THANG:
Mosey to the Auditorium
Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.
Mosey to the North Lot
Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.
Mosey to The Hill
Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.
Mosey back to the flag and time!
MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.
ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold
COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.
THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.
Game of 11’s. Burpees & WW1’s.
Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.
MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.
ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.
COT: prayer to close us out
WARMUP: SSH, Imperial Walkers, Merkins, Streeechin
THE THANG: THE 12 BLOCKS OF CHRISTMAS
• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH
Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.
I clocked 2.3 miles of running and 584 calories
MOLESKINE: Do hard things – put the Weight in Weighteros
ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!
COT: Prayers for Grapes fathers health and family
WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc
THE THANG: DIE HARD
Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times
Survive against terrorist-thieves, lead by Matador
Start in Endzone
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises
Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages
Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times
The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back)
MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.
ANNOUNCEMENTS: this is what slack is for
COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.
WARMUP:
SSH
Michael Phelps
Butt-Kickers
WMH-Runners Stretch-2Buck
Good Mornings
THE THANG:
Indian Run w/ speaker
15 minutes of
5 Pull-ups
10 Merkins
15 Squats
Coupon work in cadence
Curl to OH Press 4 ct
Body Builders 8 ct
Slow Thrusters 8 ct
Deadlift to Row 4 ct
BB Sit-ups 4 ct
Flutter kicks 4 ct
Lunge walk/OH walk w/ coupon
Rinse Repeat til 615
MOLESKINE:
Squatter still has a beard. You can’t believe anything you see online these days. But as promised the PAX saw a beardless Squatter as they passed around his drivers license pic from 15 years ago.
ANNOUNCEMENTS:
F3 Christmas Party 12/12
Christmas Eve Titan Workout – 2.0 friendly
New Year’s Eve Titan Workout – AOQ change
COT:
Prayer and Coffeteria at Star Bagel
WARMUP: upper left groin stretch
THE THANG: 5.1 mile Mossy Ridge Trail run
MOLESKINE: good conversation trying to stay warm
ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:
COT:
CONDITIONS: Slightly chilly but warm in our hearts
PLAYLIST: Legendary songs that sampled other works along with the originals
U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye
WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12
THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12
The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg
Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.
ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18
COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec
