Tag: Crawlspace

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Summer Is Over!

AO: titan
Q: Grape
PAX: Tim the Toolman, Spinal Tap, Good Morning America, Pep, Old Maid, bluemule, Right Said, Crawlspace
FNGs: None
COUNT: 9
CONDITIONS: warm, yet cool

WARMUP: SSH, LBAC F and R, Michael Phelps

THE THANG: 12 reps per grade, run after finishing a grade, escalator on exercises (i.e. 2nd grade is exercises for 1st and 2nd), wait for 6 after run (attempt to increase mumble chatter)

1- SSH
2- Ukrainian Hammers
3- Merkins
4- mountain climbers
5- E2K (LBC)
6- Reverse lunges
7- IYT
8- squats
9- Original burpees
10- V ups
11- E2K (Peter Parker)
12- Reverse burpees

MOLESKINE: lots of talk about smoking today

ANNOUNCEMENTS: meet at iiiPillars next week instead of Titan!

COT: prayers for patience

:grapes:

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Tortoise & Hare, episode 4

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Hair Band, Chunks, Natural Ice, hambone, SalPal (retired), bluemule, Focker, Judy, Decaf, DintyMoore, Spammer (Charlotte), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: Unbelievable beautiful mid-August morning – 68 degrees and a break in the humidity.

WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.

THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.

MOLESKINE:

ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9

COT: Prayers for focus, strength and endurance.

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.

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Tortoise & Hare – Run 2

AO: thestronghold
Q: Red Skull
PAX: Decaf, Chunks, Crawlspace, Longhorn, Judy, SalPal, Right Said, Michelin Man, hambone, Focker, bluemule, Detective Pikachu, Parkman, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Peso, Unc, Tampax, Skid Mark, Ling Way, Soft Soap, Trajectory
FNGs: None
COUNT: 26
CONDITIONS: Cool 79 degrees with 87% humidity. It was hard to tell if we were running or swimming.

WARMUP: Oval Up…SSH, Squats, IWs, Stretches

THE THANG: RUN!! 3 miles around the campus. Crawlspace took off and wasn’t seen again until the finish line. 8 of our 12 4:13 Strong men set PRs this morning! We were “all in” in 41:22. It was a great morning of encouragement and hard work. Thank you SalPal and Michelin Man for providing the entertainment while the six worked his way to the finish line.

MOLESKINE: Thank you to all the F3 support this morning! You all have no idea the magnitude of the impact your presence has on the 4:13 Strong men. Keep coming back!

ANNOUNCEMENTS:

COT: Baby Boy took over the COT and closed us out with a prayer of gratitude.

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ULTIMAAAAAAAATE

AO: atlantis
Q: SalPal
PAX: Firefox, Young Pawn, Toothless, Pole Dancer, Crawlspace, Right Said, sooner, Lunch Lady, Timber, Wolfpack, Sooie, The Merchant, Subway, Siri, Bareback, Chunks, Skidmark (lol)
FNGs: 1 Skidmark (lol)
COUNT: 19
Please comment the person I forgot and I’ll add. Running on 3 hours of sleep and as many cups of coffee.

CONDITIONS: 2 inches of water on every playable space at West Park

WARMUP: Quick circle of standard warmsups

THE THANG: 10 men took their shirts off, 9 left them on, played 7v7 ultimate with subs. Good times had by all.

MOLESKINE: Loved the energy and commitment to the game out there. Thanks for coming out guys.

ANNOUNCEMENTS: pain-train launch! may-you-pull-up ongoing. Comment if I missed any.

COT:
Siri’s dog
Lunch Lady and ongoing improvement in health + friend’s funeral this weekend
Right Said Crawlspace family recovering
Young Pawn and M on tough conversations
Intentions spoken and unspoken

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Something about old dogs and new tricks.

AO: titan
Q: Michelin Man
PAX: Pep, Michelin Man, Natural Ice, Detective Pikachu, Spinal Tap, Firefox, Right Said, Crawlspace, Supernova, Papa Bear, caprate, Puzzlah, Good Morning America, Tim the Toolman, Salami, Kirkland
FNGs: None
COUNT: 16
CONDITIONS: solid. no complaints. no jackets.

WARMUP: none

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Take a Load Off Fanny (The Weight)

AO: the-castle
Q: hambone
PAX: Chunks, Sunshine, Crawlspace
FNGs: None
COUNT: 4
CONDITIONS: These were “teasing” conditions–thought it was gonna be warm, but it was actually still kinda chilly

WARMUP: 1/2 mile run

Walk the weights over

Go to the middle for some IST, SSH, and merkins.

THE THANG: run back and grab the weights (2x16kg kettlebell, 1x32kg kettlebell, 60lb sandbag, 2x15lb plates, 1 20lb ruck)

Round 1 (x2):
farmers’ carry with 2x16kg kettlebell
squat with sandbag
plate steer with weight plates
deadlift with 32kg bell
jog it out

Round 2(x2):
farmers’ carry with 1x32kg kettlebell
sandbag press
figure eights with 1 16kg kettlebell
swings with ruck
jog it out

Head back to start.

MOLESKINE: I played a little rinky dink and fooled the pax by thinking we were running back to the weights–we ran past them at one point and did some extra running. YOLO.

I always enjoy adding in some weighted work. After running and bootcamping quite often, it’s good to do a metcon that is disguised as strength work.

ANNOUNCEMENTS: May the 4th be with you, and may you be with us on the 4th as we launch Hendersonville F3.

COT: Prayers for surgeries, babies, wives, and another year of life.

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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.

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Hacker (Franklin), Michelin Man, Chunks, Judy, Decaf, Army Surplus, Yak, Frozen, Westside, Pacer, Trajectory, C Sharp, Triple Sevens, Blitz, Sgt Meatball, Training Wheels
FNGs: 1 Training Wheels
COUNT: 18
CONDITIONS: Wet and Soggy

WARMUP: SSH, IW, Squat, Leg Stretch, WMH

THE THANG: A perfect day at The Stronghold. The wet weather created a little adversity which provided the opportunity for us all to choose between an attitude of joy or frustration. The train created a disruption that allowed us all the chance to choose between doing the right harder thing or taking an easier shortcut.

MOLESKINE: Over the past week, we have let five men go from this current class (from 15 to 10) as we continue to weed out those that are not yet ready to take this opportunity seriously. Those five men are now back in uncomfortable, unsafe and even dangerous situations. Hopefully we will see those men come back and try again with a future class.

ANNOUNCEMENTS: The Tennessee vs. Alabama showdown is less that two weeks away. Help TN defend the flag by showing up on Saturday 4/6, 6:30am at Pinkerton Park in Franklin. Check middle-tn for more details.

COT: Prayers for the men at 4:13 Strong and for those that are no longer with us.

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Bomber, Friendly or Intimate (depends on who you ask)

AO: bomber
Q: CubCadet
PAX: Crawlspace, CubCadet, hambone, Wet Wipes, Pep, sooner, Papa Bear, Blueprint
FNGs: None
COUNT: 8, yes rather light for Bomber
CONDITIONS: 56, sort of damp

WARMUP: Normal stuff plus 90 second merkin to failure. Entertainment provided by mumble chatter about ‘aiming’ problems.

THE THANG: Ran as a group to Richland Park pavilion. Three sets of:
– 30 ski jumpers
– 25 dips on picnic table
– 20 lateral lunges
– 15 incline merkins
– 10 box jumps onto table (bench or top)
– Lap around the library / pavilion in between

Release run back to start. (Total run ~ 2.1 miles). Hold plank or peoples’ chair.

Wrapped it up with 50 4 count flutters.

MOLESKINE: Missed a lot of the Bomber regulars this morning, including our AOQ DintyMoore who I learned this week has quite the reputation as a bowling coach. Hope it went well with thebuffalo Overheard “I miss it when Vector is here for our runs” and “this is a good playlist, CubCadet” (recycled from a 2021 St. Patty’s Day titan workout)

ANNOUNCEMENTS: Not much, check slack. I hear is loaded with useful information.

COT: Safe travels and a chance to recharge for those going on break. Prayers to make us better leaders and men. Thanks for the chance to be with you today. You inspire me to be better.