Tag: Crawlspace

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Tortoise & Hare – Run #3

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Chunks, bluemule, Michelin Man, Skeet, Young and Restless, Decaf, Tater (Skeet 2.0), Whoopi, Aquaman, Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon
FNGs: None
COUNT: 23
CONDITIONS: A beautiful 30 degrees

WARMUP: Regular warm up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! Asked every 4:13 Strong man to partner up with someone that would push them and it worked. We have 9 out of 11 4:13 Strong men set PRs today!

Wolverine set a new class record today with 26:02; our “all in” time was 37:25.

MOLESKINE: A great showing from F3 Pax and a great effort by all. To have this many men set a PR in week three shows that they are pushing to get better. Thank you for being a part of their transformation!

COT: Prayers for strength, courage and guidance.

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Cluster

AO: thestronghold
Q: tampalibra
PAX: Chunks, sooner, Oatmeal, Ginger, Red Skull, Skeet, Decaf, Shocker (Mark Holmes), toga, Ponzi, Pole Dancer, Young and Restless, Dan Tanna, Pearl (Jonathan Halter), DintyMoore, Crawlspace, Right Said, Hair Band, Mullet, Wedding Singer, Minnie Pearl, Catfish, Chyna, Whoopi, Escort, jackie moon, Toadstool (aka Princess Peach aka formerly PlayStation), Tail and Mane, Barney, Dpole?, Yes Chef, SaxMan, BigRig, Air Ball, Toots, Square Root, Wolverine
FNGs: None
COUNT: 38
CONDITIONS: Perf

WARMUP:
50 SSH, 10 Merkins, 25 Flutters, 10 WMH, 10 GM’s

THE THANG:
First, YHC quickly realized there was not enough blocks for what was planned. I don’t feel like I pivoted very well tbh, that’s on me for not having a backup plan in place.

Here is what was rx’d:
– 15 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 14 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 13 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 12 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 11 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 10 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 9 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 8 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 7 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 6 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 5 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 4 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 3 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 2 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 1 Burpee Block jump overs, 50 We’re not worthy’s, 200m run

In reality here is what happened:
Partner up – 1 block per partner group
– 15 burpees together
– P1 does 50 HR-Merks while P2 runs, flipflop
– P1 does 50 WNW’s while P2 runs, flipflop
– 14 burpees together..etc

2-3 rounds in YHC called an audible, rallied the troops, apologized for poor planning, constructively criticized poor listening, stupid questions, and bitching from PAX, and then prescribed finishing out the burpees (apocalypse+) starting at 13. Funny enough the MC and smart-mouths stopped :man-shrugging:

MOLESKINE: Lessons learned on leadership, planning contingencies, listening, using the time someone gives you to ask questions, etc

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The Sign

AO: titan
Q: DintyMoore
PAX: Firefox, bluemule, Chunks, Right Said, Blueprint, Tim the Toolman, Black Lung, Crawlspace, CubCadet, DintyMoore, Pep, Puzzlah, Sherlock, Spinal Tap, Good Morning America, Aquaman
FNGs: None
COUNT: 16
CONDITIONS: clear and crisp

WARMUP: led by AOQ until 5:32
SSHs
L/S Squats
Inchworm
Mosey to Parthenon entrance

THE THANG:
Thing 1 –
10 rounds – Lap between each set
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers
20 SSHs

Thing 2 –
Mosey Merkin Complex x 10 stops
Push-up and shoulder tap (each side)
Push-up and knee tap (each side)
Push-up and toe touch (each side)
Push-up and swinging toe touch (each side)
Push-up (Mike Tyson)
Push-up (Inchworm into Squat)

MOLESKINE:
90s R&B still slaps
https://open.spotify.com/playlist/0VN5TfkYmFJniqM769jg0U?si=NuBB4CRVTV2q1UNRzrL4AQ&pi=u-oOucSGBSQsGI

ANNOUNCEMENTS:
The time is here to support 4:13 Strong with workouts each Tuesday (run) and Thursday (beatdown) at #stronghold

COT: Silent Meditation for 30 seconds

Up Next : Right Said

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Tortoise & Hare – Run #1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Hair Band, Right Said, Crawlspace, hambone, Young and Restless, SalPal, Skeet, Take 3, D Pole, Jackie Moon + 9 FNGs waiting to be named on Thursday
FNGs: None
COUNT: 23
CONDITIONS: A chilly 19 degrees

WARMUP: SSH, IW, Squats, Stretching

THE THANG: Pair up and RUN!!

MOLESKINE: What a great first run for the new class. Everyone finished sub 40:00 today. Thanks for the great F3 support this morning.

COT: Prayers for strength, courage and wisdom

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Filipino Friday

AO: bomber
Q: Firefox
PAX: Vector, Tim the Toolman, Crawlspace, CubCadet, Sherlock, Wet Wipes, Puzzlah, Pep, DintyMoore, Right Said
FNGs: None
COUNT: 11
CONDITIONS: Calm before the Snow

Having returned from 2.5 weeks in the Philippines, YHC queued up a playlist of Filipino/Filipino-American artists, equipped the PAX with 25lb bags of rice and led the mosey to the upper parking lot.

WARMUP:
20x SSH
15x FLBAC
15x RLBAC
15x Air Presses
15x Filipino Night Clubs

THE THANG:
Part 1: PAX split up into 2 groups of 5, each with a bag of rice. Groups did an indigenous peoples’ run around the parking lot, passing the bag of rice back to the last person, who would run it back to the front. In my group’s case, the pass was more of a toss. 2 laps around the lot.

Part 2: PAX split up into 4 groups of 2 or 3. Laying on the ground, PAX did a WWI to grab the bag of rice in front of them and then pass it back to partner, then getting up to reposition on the ground behind their partner to receive the bag of rice again. We did this down half the length of the parking lot and then did the reverse back to the starting point.

Part 3: In the same groups, 1 PAX held a plank while the other run the length of the parking lot, holding the bag of rice over their head. Second time through, we run half the length of the parking lot.

Part 4: Mosey down to the playground. PAX had to answer questions about the Philippines. We did reps of an exercise related to the answer. If anyone in the group could answer within a specified margin of error, 5 penalty burpees would be waived.

– 117 mountain climbers for the ~117 million people who live in the Philippines (+ five penalty burpees)
– 76 flutter kicks for the over 7600 islands in the Philippines (+ five penalty burpees)
– 124 plank jacks for the 124 islands in the Hundred Islands (at low tide) (+ five penalty burpees)
– 15 pull-ups (times 2 sets) for the 15 million people that live in Metro Manila
– 16 hanging leg lifts for the 16 Tennessees it would take to make up the population of the Philippines (+ five penalty burpees)
– 64 fire hydrants for the 64″ average height of Filipino men
– 61 dips for the 61 foot length of the longest recorded whale shark (+ five penalty burpees)
– 48 kick throughs for the differential between today’s low temperature and the low temperature in Manila

MOLESKINE: No bags of rice were harmed during this Q.
Also, YHC introduced “One More Thing” after Count-o-rama and Name-o-rama. Each PAX shared a word or sentence of gratitude to kick the day off on a positive and thankful note.

Also, also, our tunes were highjacked when my younger decided that 6am was a great time to be playing Chappell Roan on my Spotify account. Actual playlist below.

ANNOUNCEMENTS: Leanpax

COT:
– Safety for all those traveling and/or affected by fires and winter weather
– Many thanks to DintyMoore for his leadership as AOQ for the last year and change

It was an honor and pleasure leading y’all today!

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One Hit Wonders

AO: westeros
Q: Natural Ice – CBO
PAX: Pep, Chunks, Salami, bluemule, Red Skull, Young and Restless, Crawlspace, Tim the Toolman, Vector, Natural Ice – CBO
FNGs: None
COUNT: 10
CONDITIONS
An absolutely stunning sunrise!

WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.

THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.

Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.

MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.

ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.

COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!

https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b

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Hump Day Heroes

AO: titan
Q: Goose
PAX: Tim the Toolman, preacherman, Crawlspace, Pep, Natural Ice, Spinal Tap, Chunks, Sherlock
FNGs: None
COUNT: 9
CONDITIONS: soggy

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Dora: 300 squats/ incline merkins while partner laps Parthenon.
-Lap of lunges around Parthenon.
-Dora: 300 SSH while partner takes a lap.
-50 step ups OYO
-50 crunches OYO
-50 call raises OYO
-20 flutter kicks in cadence

ANNOUNCEMENTS:
AOQ school next weekend. Contact Toothless for details.

COT: moment of silence and focus on 3 daily gratitudes.

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Candy Crush

AO: bomber
Q: DintyMoore
PAX: Crawlspace, Cream Cheese, CubCadet, DintyMoore, Firefox, Michelin Man, Papa Bear, Hedwig, Puzzlah, Pep, Tim the Toolman, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: a little soggy

WARMUP: typical activities

THE THANG:
There is candy for all in this adventure.

There are five locations. Teams must travel together between exercise locations. Teams travel together as a group via different modes of transportation. Each workout location requires you to find 10 pieces of candy per team.

The game locations.
Stairs by Community Center – first challenge
Twenty merkins at base of stairs then bear crawl to top of steps across street.

Parking Lot – second challenge
Sprint from roundabout side toward clubhouse, bring back one piece of candy via Bernie from picnic table by driving range until all pieces have been accumulated. Other team members hold plank.

Playground – third challenge
25 Pull Ups
Locate Candy by swings after completing pull ups. Hold plank for six.

Home Plate – fourth challenge
Run to first base, crab walk to second, bear crawl to third, lunge to home plate, find candy in first base dugout.

Start Ex – Final Challenge
25 wall jumps
Army crawl to picnic table. Return to start ex and hold plank and candy bag until all team members return.

MOLESKINE: 4:13 Strong commitment day and Struggle 003

ANNOUNCEMENTS: BrewsDay on Tuesday at 12South Taproom

COT:

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.