Tag: Crawlspace

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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.

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Tortoise & Hare #5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Barney, Right Said, Crawlspace, Whoppi (Franklin), Big Rig, Toadstool, Wolverine, Mane ‘N Tail, Sax Man, Toots, Square Root, Airball, Yes Chef, D Pole, Jackie Moon, Danny (to be named when he returns to our Thursday workout)
FNGs: 1 Danny (to be named when he returns to our Thursday workout)
COUNT: 18
CONDITIONS: WET and COLD – a nice cold, constant rain for the entire run – 39 degrees

WARMUP: Standard warm-up – SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 soggy miles followed by some fun in the circle. Spent time on the ground to make sure that everyone enjoyed the moisture.

MOLESKINE: Despite the less than ideal conditions, we had one FNG and 4 PRs this morning. What a fantastic Week 5 showing.

COT: Prayers for strength, guidance and healing.

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The Final Stretch of Leanpax

AO: titan
Q: Firefox
PAX: preacherman, Crawlspace, Right Said, Tim the Toolman, Spinal Tap, Papa Bear, CubCadet, Young and Restless, Sherlock, Pep, Good Morning America, Wolfpack, Swap, Zinfandel, Toucan
FNGs: None
COUNT: 16
CONDITIONS: Hungry

WARMUP: Barely a mosey to the Parthenon entrance and 20SSHs

THE THANG:
To push us toward the finish line of leanpax, YHC prepared a playlist of songs about all the foods I miss (although, most of them I do not currently crave).

Thang 1:
PAX partnered up. One PAX stayed at the benches and did an exercise while the other ran the loop (which reminded me of a donut…), then swap. 2 rounds for each exercise
– Dips
– Bench flutters (on your six facing the bench, hover one foot above the bench, one foot below, then alternate)
– Bulgarian split squats

Thang 2:
Mosey over to the walkway closer to the playground. Staying in pairs, 1 PAX did a travel exercise, the other did a stationary exercise, run back and then swap. 2 times through per pairing of exercises.
– Murder bunnies & Imperial Hoppers (aerobic imperial walkers with a hop as your knee comes up to your elbow).
– Bear crawl & shoulder tap plank jacks
– Broad jump burpees & WW1s
– Crawl bear & Buzzsaw planks

Mosey back to Startex, 10 WW1s and a Hollow Body Hold till time.

MOLESKINE: Awesome support from the PAX picking up the 6. Those murder bunnies were brutal. Leanpax is hard, but worth it. Kudos to all the PAX participating.

ANNOUNCEMENTS:
– Game night!

COT:
– Vector and his family
– Gratitude for Papa Bear’s family gathering for 3.0’s baptism

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Tortoise & Hare – Run #4, See it Through

AO: thestronghold
Q: Red Skull
PAX: Chunks, hambone, Right Said, tampalibra, Crawlspace, Decaf, Barney, Whoopi (Franklin), D Pole, Yes Chef, Airball, Sax Man, Jackie Moon, Wolverine, Mane ‘N Tail, Big Rig, Toots, Toadstool
FNGs: None
COUNT: 19
CONDITIONS: 61 degrees with a light mist in the air

WARMUP: SSH, Squats, Tappy Taps, IWs, Stretches

THE THANG: Partner Up and RUN!!

MOLESKINE: We had several PRs today – Wolverine, Mane ’N Tail and hambone!

Today we put into practice the last line of the poem we have memorized…“eyes front, head high, to the finish, see it through”. Several PAX failed to see it through this morning, opting to take a break after the run rather than join the circle. To make sure that everyone finished together, a surprise 1/4 mile was added in before COT.

ANNOUNCEMENTS: Only two more runs remain for this class. Signing Day is Friday 2/21

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

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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.