Tag: Chunks

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Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

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You only get wet twice

AO: bomber
Q: SalPal , Firefox
PAX: Firefox, Pep, Poppa Lock, CubCadet, Vector, Tim the Toolman, DintyMoore, Chunks, Michelin Man, Right Said, Crawlspace, Strutter
FNGs: None
COUNT: 13
*Note: I’m including the running group ‘cuz I’m nice like that.

CONDITIONS: Perfect

WARMUP: Mosey

THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.

MOLESKINE: Kinda wet. No music.

ANNOUNCEMENTS: Leanpax, check slack

COT: Gratitude. Stay grateful

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5-9 mile Trail Run. 50K Training

AO: nashville-running
Q: Juicy J
PAX: Right Said, Chunks, Squatter, Juicy J
FNGs: None
COUNT: 4 plus 4 legged Luna
CONDITIONS: 34

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

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4 mile run to Love Circle

AO: nashville-running
Q: Chunks
PAX: Chunks, DintyMoore, Crawlspace, Right Said, SalPal, Juicy J, hambone, Strutter
FNGs: None
COUNT: 8
CONDITIONS: chilly

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.

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

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!

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Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

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

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

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

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THE 12 BLOCKS OF CHRISTMAS

AO: westeros
Q: Natural Ice
PAX: Sherlock, Papa Bear, Red Skull, Young and Restless, DintyMoore, Grape, Right Said, Vector, Michelin Man, bluemule, Chunks, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 13
CONDITIONS: Jolly

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

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“Die Hard” – A Christmas Workout

AO: greenmachine
Q: Matador , EZ-Go
PAX: Shy Guy, Esposa, Hipster, Cowboy, Chunks, Grape, Topanga, Matador, Pep, EZ-Go, The Merchant
FNGs: None
COUNT: 11
CONDITIONS: As cold as Christmas on the 30th floor of a skyscraper with the windows blown out

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.

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The Great Shave Deception

AO: titan
Q: Squatter
PAX: Chunks, hambone, CubCadet, Pep, Spinal Tap, Tim the Toolman
FNGs: None
COUNT: 7
CONDITIONS:
Windy 42 degrees

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