Tag: Chunks

Posted on

Sharknado: Tara Reid has big hits.

AO: the-castle
Q: Strutter
PAX: hambone, SalPal, Pep, Chunks, Splitter, Horshack (Ohio)
FNGs: None
COUNT: 7
CONDITIONS: allegedly humid.

WARMUP: getting out of the car and Mosey to start was all the warmup we needed.

THE THANG: Sharknado: a series of 5 exercises each followed by a lap around the 🏰.
1) 10 burpees
2) diamond merkins
3) WWII’s
4) merkins
5) scorpion dry docks
Each lap was approximately .1 miles.
Repeato until the Q got 2 miles, 4 rounds.

MOLESKINE:
I have certainly enjoyed getting to know the Pax, and I look forward to seeing you all in the gloom.

ANNOUNCEMENTS:

COT:
Prayers for Pax going through hard times.

Posted on

Final Tortoise & Hare for Class 42

AO: thestronghold
Q: Red Skull
PAX: Skeet, Right Said, Hair Band, Chunks, SalPal, Longhorn, baggervance, bluemule, Natural Ice, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Dr. Seuss, Skechers, Double Flush
FNGs: None
COUNT: 23
CONDITIONS: 70 degrees – perfect weather for setting a PR

WARMUP: Circle Up 1 min late as YHC lost track of time while pairing pace setters with runners. Standard warm-up of SSH, IWs, Squats and stretching.

THE THANG: Every 4:13 Strong man was assigned an F3 man who was charged with setting and holding a pace. The pairings and pace assignments ensured that every 4:13 Strong man would be able to set a PR if they stayed with their pacer.

The pacers did a fantastic job. The 4:13 Strong men not so much. We had two reach a new PR and two that came very close. The other eight turned in a pretty pathetic final run.

MOLESKINE: You may be set up for success, but succeeding still requires effort. The 4:13 Strong men had everything they needed to turn in their best run of the class…the only thing lacking was the attitude and the effort.

ANNOUNCEMENTS: Signing Day for this class is this Friday (6/28). We will gather at 11:30am. The ceremony will begin around 11:40am and will last less than 30 minutes. Lunch and fellowship will follow. Come join us and help celebrate what these men have accomplished.

COT: Practice? jumped in to close out our morning. Following the COT he shared that was his first time leading a group prayer.

Posted on

The 1975 World Tour

AO: the-castle
Q: SalPal
PAX: Snickers, Pink Slip, Strutter, hambone, Chunks, Pep, Dilbert
FNGs: None
COUNT: 8
CONDITIONS: Swampa$$

WARMUP: Half-hearted SSH + squats

THE THANG: In honor of The 1975 (a shared passion of mine and Chunks), 4 sets of DORA, 75 reps each, each with a different method of travel:

Part 1:
Travel: Bernie Down/Run Back
– 75 Merkins
– 75 Air Presses
– 75 Dry Docks
– 75 Reptars

Part 2:
Travel: Broad Jump Down/Run Back
– 75 LBCs
– 75 Hammers (each side 1)
– 75 Mountain Climbers (each side 1)
– 75 Shoulder Taps (each side 1)

Part 3:
Travel: Shuffle Down/Run Back
– 75 Squats
– 75 Lunges (each leg 1)
– 75 Calf Raises
– 75 Apollo Ono’s (each leg 1)

Part 4:
Travel: Boo-Boo Bear Crawl Down/Run Back
– 75 WWIs
– 75 Burpees
– 75 Lt. Dan’s

Everyone got to part 4 at time, so we went back to startex for assorted routines to close.

MOLESKINE: PSA: Spotify Pleeb-ium throttles your max volume.

ANNOUNCEMENTS: Lots going on in July: runs, launches, night moves, etc. Look at Slack. I’m your Q, not your personal planner. 2.0 support for Sunshine, see Slack for how to contribute.

COT: Praise for Snickers in the promotion, for my M and job search, for Sunshine and new 2.0. All other intentions spoken and unspoken.

Stay salty Nashville. Green Sally out.

Posted on

Tortoise & Hare v5

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Judy, baggervance, SalPal, Chunks, Right Said, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Practice?, Night Light, Chef Boyardee, Cruise Line LifeSaver, Dr. Seuss, Skechers, Double Flush, Pick Me!
FNGs: None
COUNT: 20
CONDITIONS: The summer humidity finally found The Stronghold. It was a sticky 77 degrees at 0530.

WARMUP: Circle Up for the standard pre-run warm-up: SSH, IW, Squats, Stretches, WMHs.

THE THANG: Partner Up, Set a Goal, RUN!! Today we saw 5 new PRs! The runners were “All In” by 40:17. Our Rucker was in by 50:00.

MOLESKINE: It is easier to do hard things when you have a partner to encourage you.

ANNOUNCEMENTS: Signing Day for this class is next Friday, 6/28 at 11:30. Come join us, celebrate the accomplishments of this class and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for clear minds, strong hearts, wisdom and courage.

Posted on

#the Prostitute comes to Hendersonville

AO: the-castle
Q: Strutter
PAX: hambone, Pep, SalPal, Splitter, Sunshine, Dilbert, Country Parkour, Pink Slip, Outta Bounds (OB), Under the Table, Chunks, Outta Bounds, Pink Slip
FNGs: 2 Outta Bounds, Pink Slip
COUNT: 12
CONDITIONS: Hot and sweaty.

WARMUP: Mosey to the tennis court parking lot. Disclaimer. 10 each in cadence IST, Hillbillies, Abe Vigodas (Windmills), and Long Snappers.

THE THANG: Mosey up the hill to Hazel Path. We began working the corners in an up and down ladder. 1-2-1-2-3-2-1-2-3-4-3-2-1-2-3-4-5-4-3-2-1 Corner 1 – 5 burpees.
Corner 2 – 10 Merkins. Sometimes in cadence, sometimes OYO.
Corner 3 – 15 squats. Sometimes in cadence, sometimes OYO.
Corner 4 – 20 Carolina Dry Docks. OYO.
Corner 5 – 50 LBCs in cadence.
Once we returned back to the start of our ladder, we moseied back for Mary.
Freddy Mercury’s
Mercury Freddy’s
Box Cutter
Cutter Box
WWIIs
A voice from the crowd yelled “We don’t go until 7 o’clock!”, so we ended there.

MOLESKINE: we welcomed in 2 new FNG’s. Glad you joined us Outta Bounds, and Pink Slip.

ANNOUNCEMENTS: 5k price goes up today. Any interest in a spot on the Bourbon Chase team?

COT: We prayed for spoken and unspoken requests, for our soldiers, LEOs, First Tesponders. It was not by chance that I found this group. Thank you for allowing me to lead today.

Posted on

The Return of Bagger Vance

AO: thestronghold
Q: baggervance
PAX: Chunks, Hair Band, Natural Ice, Skeet, Shocker (Mark Holmes), Red Skull, Decaf, Dan and Dave, Mayday (F3 Omaha), Cabana Boy, Moon Walk, Tealfin, Midnight Club, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Dr. Seuss, Skechers, Double Flush, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: A perfect 63 degrees with a beautiful sunrise. Rumored to be the last nice day for a while.

WARMUP: Circle up in the parking lot for a standard warm-up consisting of SSH, IW, HBW and some fancy stretching. Take off for a brief run which included some side shuffle and skips.

THE THANG:
Meet on the basketball court for some movements to half court and back. Bear Crawl + Crawl Bear x 2, Inch Worm, Worm Inch.

To the block pile, every man grabs a block. Block work included Merkins with feet on the wall, Murder Bunnies, Redrum Bunnies, Blockies, OH Press, 1 arm OH Press, Block Swings, Lung Walk, Rifle Carry, March back to block pile to drop off the blocks.

Meet in the circle for a little BV Yoga before time was called.

MOLESKINE: Good energy this morning. It was nice to see some of the 4:13 Strong guys push hard and complete the work instead of giving up and stopping short like they would have done a couple of weeks ago. Progress is being made!

ANNOUNCEMENTS: Signing Day for this class will be Friday, June 28 at 11:30am.

COT: Prayers for fallen 4:13 Strong men, families and our city.

Posted on

Tortoise & Hare v4

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Natural Ice, Chunks, Right Said, Hair Band, Decaf, Longhorn, SalPal, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Dr. Seuss, Skechers, Double Flush, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: Absolutely Perfect. 57 degrees with a beautiful sunrise.

WARMUP: SSH, Squats, Hill Billy Walkers, Stretch, WMH.

THE THANG:
Partner up and RUN! We had three PRs this morning, and everyone was in by 45:10. Cruise Line did 1.6 miles with a 30lb Ruck and was waiting for everyone at the finish line.

Circle up for some Mary while we waited for the six to come in. We did PAX choice and made it about 1/2 around the circle before calling “Time”.

COT: Prayers for perseverance, wisdom and courage.

Posted on

Burpee Warmup

AO: the-castle
Q: hambone
PAX: Chunks, Pep, Dilbert, Under the Table, Country Parkour, Sunshine
FNGs: None
COUNT: 7
CONDITIONS: Sky’s out thighs out

WARMUP: 1 lap truffle shuffle. Sunshine was looking good on the run.

THE THANG: Dilbert Country Parkour Country Parkour showed a tad late because of fatherly duties, but they definitely got the work in thanks to burpees.

Yes, burpees.

10 burpees. Go.

10 burpees. Go.

Feeling tired yet?

Chunks got out of the mental funk and started carrying the boats.

10 burpees. Go.

After 12 sets, Q decided he was no longer tired and decided to move the crew on.

The pax moved onto another lap around the park with a stop for low and slow merkins in cadence.

Pax finally moved to the hill to truffle shuffle up and do more merkins. Yeah, we did that a few times. Pep looked okay, but I promise he was feeling great.

Pax headed back towards the start and did some flutter kicks to round out the abs.

MOLESKINE: pax were sulking after the third set of burpees. How many more will we do? How much more of this can we take? Mind has a lot of power over the body.

All pax moved out of their funk and got hard after set 9. By set 11, everyone was getting stronger.

ANNOUNCEMENTS: nah

COT: prayers for kids present and kids to come.

Posted on

Tortoise & Hare v3

AO: thestronghold
Q: Red Skull
PAX: Decaf, bluemule, Hacker (Franklin), Chunks, hambone, baggervance, Michelin Man, Hair Band, Longhorn, Right Said, Judy, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, Skechers, Double Flush, Dr. Seuss, Pick Me!
FNGs: None
COUNT: 25
CONDITIONS: A perfect 72 degrees with a beautiful sunrise over The Stronghold

WARMUP: Some extra encouragement was needed to get the circle formed this morning. Once we were all in the circle, we did our simple stretches and warmup: SSH, Squats, IWs, WMH, Stretch

THE THANG: Partner up and RUN!

MOLESKINE: Despite having an F3 partner who was tasked with setting the pace, most 4:13 Strong men took off on a 1/4 mile sprint and left their partner behind. Once we made the first turn past the smoke stack, 4:13 Strong were out of gas and had trouble keeping up with their partner. What a great example that being consistent is more important than being fast.

ANNOUNCEMENTS: The Struggle 002 kicks off tomorrow night at 9pm. We have 10 4:13 Strong men and 10 F3 men that are embracing the challenge.

COT: Prayers for encouragement, strength and consistency

Posted on

Tortoise & Hare v2

AO: thestronghold
Q: Red Skull
PAX: Thunder Duck, baggervance, bluemule, Right Said, Chunks, Michelin Man, Hair Band, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Double Flush, Dr. Seuss, Pick Me!
FNGs: None
COUNT: 22
CONDITIONS: Perfect running weather – 63 degrees with a beautiful sunrise.

WARMUP: Circle warm-up with some SSH, IWs, Tappy Taps, stretches and squats.

THE THANG: Pair up and RUN!!! We had three 4:13 Strong PRs this morning. We also recorded the slowest 3 mile run since the inception of the program – 59:17. Thanks to Chunks for sticking it out with Cruise Line and offering some encouragement along the way. We have plenty of room for improvement.

We managed to work through a Burpee Apocalypse with an equal number of squats plus some good core work while waiting for the six.

COT: Prayers for family, strength, wisdom and encouragement.