Tag: Crawlspace

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No Shenanigans Means a Little Shenanigans

AO: bomber
Q: Freakonomics
PAX: CubCadet, Vector, Papa Bear, Crawlspace, Sherlock, Pep, Hedwig
FNGs: None
COUNT: 8
CONDITIONS: damp but not cold

WARMUP: the usual

THE THANG: Rounds of 5 exercises – Merkins, Squats, Carolina Dry Docks, Lunges, Rows (at the playground). Do 12 sets of each, run around the rec center and repeat with 11. Run around, do 10… I got down to reps of 5.

3 minute wall sit.

Superman Y.

6 minutes of mary

MOLESKINE: Can you show up at the end and still be counted. Just ask Crawlspace.

ANNOUNCEMENTS: none

COT: Pep’s Work, praise for Vector’s daughter honoring at graduation, those in Ukraine, and Natural Ice’s finding a new job.

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Gametron

AO: bomber
Q: Wolfpack , Firefox
PAX: Crawlspace, Chunks, Right Said, CubCadet, Papa Bear, Pep, Hedwig, Puzzlah, Vector, Sherlock, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: Good enough

WARMUP: Wolfpack led with
– SSH
– Imperial walkers
– Low and slow Squats
– Low and slow Merkins

THE THANG: With YHC and Wolfpack on Q, the only sensible outcome was some sort of gamified beatdown.

Part 1: Castle (led by Wolfpack)
PAX split into two teams. Field split in half with each team having a castle (aka, a base) at opposite ends, with a line of short cones, tall cones, and a 25lb sandbag at midfield, plus 3 or 4 short cones on each side of the field along the midline.

PAX had to travel to a cone, do an exercise based on the object, and then return it to their castle (or deliver it to the opposing team’s castle, if they chose to do so). Objects could be stolen from the opposing team’s castle using the same exercise.

Teams had 60s (sometimes 90s) rounds to score as much as they could. Short cones were worth +1 pt, tall cones were worth +2pts, the sandbag (always requiring 5 burpees) was worth -2pts (later amended to -4pts).

1st set of three rounds:
Travel = running
Short cone = 5 squats
Tall cone = 5 merkins

2nd set of three rounds:
Travel = side shuffle
Short cone = 5 wide merkins
Tall cone = 5 diamond merkins

3rd set of three rounds:
Travel = broad jumps
Short cone = 2 iron Lt. Dan’s
Tall cone = 2 burpees

Team 1 (Vector Sherlock Puzzlah DintyMoore YHC) took an early lead against Team 2 (Wolfpack Papa Bear CubCadet Pep Hedwig), but gameplay evolved with PAX realizing that there was enough time for the sandbag to travel to both castles. That led to some interesting waiting games over sandbag delivery plus some blocking maneuvers. Ultimately, it came down to a final round to break a 4-4 tie, which Team 1 came away with. That was not without some impressive sandbagged broad-jump heroics from Wolfpack. Also, Vector and CubCadet may never speak to each other again.

Also? So. Freakin’. Exhausting.

Part 2: Flip the Cone
Keeping the same team and same general field structure, a couple dozen short cones were scattered on both sides of the field, with cones on Team 1’s side right side up and cones on Team 2’s side upside down. Team 1’s goal was to end a 90s round with as many cones as possible right side up, with Team 2 aiming to end the round with more cones upside down. Except only mode of travel was a bear crawl in rounds 1 and 2 and murder bunnies in round 3. Teams instinctively split up into offensive and defensive squads with YHC, Sherlock and DintyMoore facing off against the defensive line of Papa Bear and Pep while CubCadet Wolfpack and Hedwig crossed the field to battle with Vector and Puzzlah. By the end, Team 1 came away with a 3-0 sweep but all PAX’s shoulders and legs simultaneously won and lost.

Finally, a 50s Hollow Body Hold.

MOLESKINE:
– Big thanks to Wolfpack for venturing to our neck of the woods and delivering the fun and the “fun”.
– Yes, this is what we do at all Game Nights
– Loved watching strategies evolve
– If you want to do a Q-collaboration in June or July, let me know! Sneak preview for next month: the most sought-after immune-system-themed combination we didn’t know we wanted – Vector + t-cell!

ANNOUNCEMENTS:
– Spring Fling

COT:
– Everyone shared a word/phrase of gratitude

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Hair Band, Judy, tampalibra, Young and Restless, Chunks, Barney, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Cold and windy….39 degrees

WARMUP: Normal pre-run warmup of SSH, Squats, IWs, stretching and some OYO WMH and Good Mornings

THE THANG: Partner Up and RUN!! All in under 35:00 leaving plenty of time for some more work.

Mosey to the school parking lot for a quick round of 3 1 min challenges. 1st min 15 burpees, 2nd min 25 jump squats, 3rd min 25 WWIs.

Mosey back to the StartEx

MOLESKINE: This class continues to push themselves. We had 1 PR today as Hot Wire got sub 30:00 for the first time.

ANNOUNCEMENTS: Signing Day is next Friday, 4/18 at 11:30. The Standing Strong Dinner at Rocketown is Thursday 4/24 at 6pm. Some F3 seats remain…it looks like Franklin could use a little help filling their table. If you would like to join us for the evening, click the link and select F3 Franklin as you Table Sponsor. Or, just DM me and I will find a seat for you.

secure.fundeasy.com/ministrysync/event/?e=29356

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Month of the FNG Prep!

AO: bomber
Q: Toothless
PAX: Grape, Pep, Firefox, Vector, Tim the Toolman, Right Said, Sherlock, CubCadet, Papa Bear, Crawlspace, Supernova, DintyMoore, Toothless, Chunks
FNGs: None
COUNT: 14
CONDITIONS: Quite fair, a bit muggy but no complaints for being solidly back in T shirt weather!

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b

WARMUP:

Mosey to high ground, circle up

WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo

THE THANG: Month of the FNG Prep! :fng:

PAX count off forming three groups, 1, 2, 3…

– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)

All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)

Circle up for…

Rings of Fire :fire:

Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”

MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??

Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….

Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)

ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details

COT:
– Toothless shared
– Grape shared

COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!

As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.

SYITG,
— Toothless :tooth:

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Salami, Chunks, Crawlspace, Dan Tanna, Purple Tiger, Barney, Young and Restless, Decaf, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Water, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: 46 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretching

THE THANG: RUN!! 3 miles plus more to pick up the six or some extra special time in the circle with Chunks for extended Mary.

We had several PRs today – Greyhound at 22:05, All Wheel Drive at 27:45 and Y&R with a new PR!

MOLESKINE: This class continues to put forth a great effort on Tuesday mornings. 7 out of 9 4:13 Strong men beat their average time today and 9 out of 9 of them crumbled during Mary, led by Chunks.

ANNOUNCEMENTS: Only two more opportunities to get out and with the class. Don’t miss out.

The annual 4:13 Strong Standing Strong Dinner is Thursday 4/24 at Rocketown. A few F3 seats remain so if you are interested, let me know.

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

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Tortoise & Hare – Run 3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Hair Band, Crawlspace, Barney, Judy, Right Said, Decaf, Dan Tanna, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 54 degrees and dark!

WARMUP: The usual – SSH, Squats, IWs, Leg Stretches and some OYO stretching.

THE THANG: Partner up and RUN!! 3.0 miles. We had the usual hares take off in a sprint while the rest of the group maintained a good steady pace. Just like in the story, 3 of hares were overtaken but one remained out front.

We had 4 4:13 Strong men set PRs today, all of which were below 30:00! This is a fast class that continues to push themselves on Tuesday mornings.

MOLESKINE: Thank you for running with us morning. Your encouragement of the 4:13 Strong men makes a huge difference in their day.

ANNOUNCEMENTS: Reminder: The annual 4:13 Strong Standing Strong dinner is on Thursday, April 24, 6p-8p. F3 Franklin, F3 Brentwood and F3 Nashville all have tables at the event. Brentwood has already filled their table, and Franklin is close. The Nashville table is in last place. If you would like to join us, let me know and I will get you registered.

COT: Prayers for family, healing, strength and endurance.

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11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Dan Tanna, SalPal, Decaf, Barney, Peso, Percy Jackson, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
FNGs: 7 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
COUNT: 17
CONDITIONS: A cool 41 degrees…perfect for a dark, early morning run.

WARMUP: SSH, Squats, IWs, stretching

THE THANG: Partner up with someone who knows the course and RUN! Early finishers had a choice…spend time in the circle with SalPal or go back and pick up the six. Not surprising that most chose to go back than to get better with Sally.

MOLESKINE: A great first effort today by the 4:13 Strong men. Despite having to crawl under the gate to reach the finish line, we still had an “all in” time of 37:52. Not a bad start for this class.

Thank you to the F3 PAX who joined us this morning. Your presence was greatly appreciated.

ANNOUNCEMENTS: The 4:13 Strong Standing Strong dinner is 44 days away. Three regions are in a competition to see who can fill a table first. The current score is: Brentwood 7, Franklin 5 and Nashville 2. Register to attend the dinner and help get Nashville across the line first. Reminder…M’s are welcome and encouraged to join you at the dinner. Find the link for registration in a previous Stronghold post.

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Animal Movements

AO: bomber
Q: DintyMoore
PAX: hambone, CubCadet, Vector, Chunks, Crawlspace, Puzzlah, Pep, Michelin Man, Papa Bear, Poppa Lock, Salami
FNGs: None
COUNT: 12
CONDITIONS: Near perfection

WARMUP: mosey to south green tee box
10 Merkins
Arm and Leg warmup routine
10 Merkins

THE THANG:
The HIMs of greenmachine completed this Q last week- it was only slightly modified for Bomber lot incorporate the #merkinmadness since no one posted at GM. The goal was to test the animal prowess of the two PAX.

Animal Movements
Animal 1 and 2
Inchworm :worm:
Crab walk :crab:
10 merkins

Animal 3 and 4
Frog Jumps :frog:
Leaping Lizard :lizard:
10 merkins

Animal 5 and 6
Duck walk :duck:
Donkey Jumps 🫏
10 merkins

Animal 7 and 8
Kangaroos :kangaroo:
Coyote :wolf:
10 merkins

Bear Crawl :bear:
T. rex :t-rex:
10 Merkins

Mosey back to start X for Mary – pit stop for extra merkins and dips.

MOLESKINE:
Be a positive light to someone in your world today. Lots of pain and hurt (outside our workouts) in the world and people need that one caring friend.

ANNOUNCEMENTS:
NightMoves next Thursday
New 4:13 cohort starts next week

COT: Always a pleasure to lead, SYITG

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We Ran to Love Circles (+Burpees) AGAIN!

AO: westeros
Q: Michelin Man
PAX: Crawlspace, Young and Restless, Tim the Toolman, Spinal Tap, Natural Ice – CBO, Pep, Michelin Man, bluemule, Puzzlah
FNGs: None
COUNT: 9
CONDITIONS:

NOT cold (after a minute). Pep had some brand of gloves on.

WARMUP:

Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.

THE THANG:

The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…

Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.

Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.

Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.

Fin.

MOLESKINE:

I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.