Tag: Chunks

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Tortoise & Hare v6

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Longhorn, Chunks, Right Said, baggervance, Decaf, Michelin Man, Bruritto, Yak, Frozen, Westside, Pacer, C#, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 17
CONDITIONS: Perfect 66 degrees with a light mist at the start

WARMUP: SSH, IW, Squat, Stretch

THE THANG: Partner up – each 4:13 Strong man picked an F3 man to run with him and help him reach a new PR. It worked….today we had 4 PRs and 6 sub 30:00 finishers! Thank you to the PAX for your one-on-one encouragement today. You made a big difference.

ANNOUNCEMENTS: One more run with this class. Next Tuesday will be the final installment of Tortoise & Hare for this class. Signing Day is next Friday, 4/26 11:30am. I would love to pack the house and run out of food so please come join us!

COT: After setting a new PR, Yak closed us out with a prayer.

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Ultimate Frisbee

AO: the-castle
Q: Disc Jockey
PAX: Chunks, Splitter, Sunshine, hambone, Desk Pop, Pep
FNGs: None
COUNT: 7
CONDITIONS: Cool

WARMUP: Arm Circle, SSH, Low & Slow Squats

THE THANG: Mosey over to the HS field for some ultimate frisbee. When the disc hits the ground, a pre-chosen exercise is performed by all for 5-10 reps.
Repeat until 6:45

MOLESKINE: In the spirit of fasting for Lent, ask yourself if you desire God more than (fill in the blank).

ANNOUNCEMENTS:

COT:

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Triangle of Sadness

AO: thestronghold
Q: Sunshine
PAX: Chunks, Red Skull, Dan Tanna, Shocker (Mark Holmes), Decaf, Hacker (Franklin), Swingline / Jason Aeverman, bluemule, Skeet, Dan and Dave, Shoota, McFly (Franklin), Sunshine (Franklin), Woopie (Franklin), Noble Virus (Franklin), Blitz, Fozen, C Sharp, Yeti, Sgt. Meatball, Pacer, Westside, Trajectory,
FNGs: None
COUNT: 24
CONDITIONS: Cool and damp

WARMUP: SSH, Mosey, Arm Circles, Seal Claps

THE THANG: 3 station beatdown. PAX separated into 3 groups and partnered up within those groups. Group 1 grabbed coupons for their station and we all moseyed to the bball court. Each group started at a different station and rotated throughout.

Station 1
Curls
Overhead Press
Dips

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

Mary consisted of the song “Roxanne.” SSH through the song, performing a burpee every time Roxanne is said.

MOLESKINE: Sometimes we act like life gets easier the older you get, always looking to the next stage you think will be easier than the present. Like this workout, though, it often gets harder. You may find your groove or sweet spot, but then you up it by 5 reps, making it more difficult. Moments like that are when you lean on your battle buddy.

ANNOUNCEMENTS:

COT: YHC was too busy trying not to splash merlot to finish up after Moleskine.

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: bluemule, Hacker (Franklin), Skeet, Longhorn, Decaf, Judy, Chunks, Buritto (Franklin), Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple 7s, Blitz, Sgt Meatball
FNGs: None
COUNT: 18
CONDITIONS: perfect running weather – 63 and no rain!

WARMUP: Yak took us through a warm up which included SSH, IW, and a little stretching.

THE THANG: RUN!!! 3 miles around the campus. No train, no rain, a little pain. We have multiple PRs this morning – 5 from the 4:13 Strong guys and a couple from the F3 crowd. Overall, a great morning at The Stronghold.

ANNOUNCEMENTS: The 4:13 Strong annual fundraiser is this Thursday. Several of our men will be on the stage sharing a testimony or performing some original music. It is going to be a great night!

COT: Yak closed us with a prayer.

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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.