Tag: Dan and Dave

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The Stronghold

Date: 2026-10-01 AO: The Stronghold Q: hambone , PAX: Tinkertoy, hambone, Young and Restless, Red Skull, Epcot (F3 Tulsa), Barney, Dan and Dave, 12 of 4:13’s Finest FNGs: None COUNT: 19 CONDITIONS: Dark, but not dark enough that I could completely pop out of the dark…but close enough
WARMUP: No.
THE THANG:
Phase 1) Take off running and get limber.
Commence sit up protocol. We reached 67, but pax decided to stop. Restart sit up protocol. Team made it to 24 sit ups before we needed to mosey.
Phase 2) Take off running and commence next phase of exercises
Commence squat protocol for 87 squats. Switch protocol back to sit ups for 60 more.
Revert to squat protocol for 50 more.
Phase 3) Take off running and head to shuttle run area
Shuttle area protocol–run down and back. Repeat as instructed.
During shuttle protocol, failures of effort were noticed. The team proceeded to burpee protocol for 24.
Shuttle protocol resumed with new rules–don’t let hambone beat you. The crew gave solid effort.
Phase 3) Return to StartEx – Part 1
Team proceeded to move out towards StartEx. Team needed to pause and do 30 more situps to wait for pax.
Phase 4) Return to StartEx – Part 2
Return to StartEx and commence burpee protocol for 30 burpees.
Time.
MOLESKINE: There is no
ANNOUNCEMENTS: ML Rose oct 21 donations, etc
COT: prayers for healing, family friends passing, children, and going forward with heads held high.
PLAYLIST: HA no.
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The Stronghold

Date: 2026-09-17 AO: The Stronghold Q: Right Said , PAX: Dan and Dave, Young and Restless, Hipster, Tinkertoy, Red Skull, Right Said, Barney, Tax Man, Hootie, Dolce Mile, et al. FNGs: None COUNT: 24 CONDITIONS: Beautiful
WARMUP: SSHs, Merkins Partner up, mosey, learn 3 facts about your partner grab a block and head to basketball court
THE THANG: One partner does stationary exercise, other partner travels. Partners switch 50 block curls, bear crawls 50 rows, crab walk 50 overhead presses, shuttle run 50 partner around-the-worlds
MARY: Sit-ups, LBCs, flutter kicks
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Perpetual Motion Engine

Date: 2026-08-13 AO: The Stronghold Q: SalPal , PAX: Dan and Dave, Tinkertoy, Wham-O, Dr. Brown Slip, Young and Restless, Red Skull, SalPal, The 4:13 Guys (had to duck out before COT due to morning obligations) FNGs: None COUNT: 8 CONDITIONS: 77 and Humid PLEASE MAKE IT STOP
WARMUP:Burpees, rifle carry your blocks.
THE THANG: Perpetual Motion. EMOM with 10 seconds to rotate b/w stations of sprints, plank hold, burpees and thrusters (which became squats).
MARY: 5 burpee buyout + whatever Red Skull came up with.
MOLESKINE: GET OFF THE X. When you don’t know what to do, the worst thing to do is freeze. Keep moving. Do the next right thing.
ANNOUNCEMENTS: See slack.
COT: For intentions unspoken and spoken.
PLAYLIST: Decaf yelling “I see you ”
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Welcome Party

Date: 2026-07-16 AO: The Stronghold Q: tampalibra , PAX: Red Skull, Barney, Right Said, Dr. Brown Slip, Decaf, Tinkertoy, Wham-O, Pepsi, Young and Restless, Dan and Dave, hambone, Goose, Barney, tampalibra, Hipster, Pearl (Jonathan Halter), Purple Rain, Top Chef, Stick Death?, Zoomie, Curious?, Cat Woman, Bisquick, Wings Down, Sweet Tooth, Crabby Patty, Blue Cheese, Pinto, Squid, Micro Soft, Gumbo, Dory, FNGs: None COUNT: 33 5 Block Burpees 5 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 25 Block Burpees 25 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 5 Block Burpees 5 Ground-to-overhead
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The Stronghold

Date: 2026-03-26 AO: The Stronghold Q: Wham-O , PAX: Pearl (Jonathan Halter), Swig, Red Skull, Wham-O, Hipster, Dan and Dave, Tinkertoy, Barney, Nut spread, 4:13 strong men, Sparky FNGs: 1 Sparky COUNT: 19 CONDITIONS: first warm morning
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent

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Super Bowl Prep

Date: 2026-02-05 AO: thestronghold Q: Wham-O PAX: Tinkertoy, Young and Restless, Dan and Dave, Decaf, toga, Chunks, Wham-O, Hipster, Pearl (Jonathan Halter), Brown Slip, Barney, Red Skull, 4:13 Strong Men FNGs: None COUNT: 25 CONDITIONS: brisk / windy / good championship football weather
WARMUP: SSH 25, LB arm circles 10, imperial walkers 10, Good Mornings 10, Merkins 10, Coupons
THE THANG: “Championships aren’t won on Super Bowl Sunday. They’re built in the weight room, sharpened on the practice field, and finished at the goal line. Today, we go through all three.”
TODAYS RULES: 1. Every single rep, every block has a hand on it 2. If a teammate cannot complete the rep with the block, another man may hold it for him (while the teammate in need does an “un-burdened” rep beside him)
ESTABLISH TEAMS (4) W/CAPTAINS
1 – THE WEIGHT ROOM (10): NO POINTS | 3 Rounds • 20 DL → Upright Row • 15 Chest Press • 10 Thrusters Plank on coupon until all done
2 – THE PRACTICE FIELD (10): 1 Round = • 10 Merkins (coupon) • 15 Swings • 20 Chest Press • 25 Mtn Climbers (4ct) Each completed round = 1 Point
Drive 3 – THE GAME: GOAL LINE (10): Teams VS. Teams race / 3 “Plays” head to head / each winning team earns a point / final play you’re vs. EVERYONE only the 1 winning team earns 2 points.
plays: – 25 Blockees – 15 Blockees – 5 Blockees
MOLESKINE: stick to consistency in the little things over time and you’ll build something great. Don’t do it alone, bring in the man beside you!
ANNOUNCEMENTS: N/A
COT: prayers for Caleb’s family (hospitalized) (brought forward from Road-trip)
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Shanty to a Pain Island Beatdown

Date: 2026-01-22 AO: thestronghold Q: Brown Slip PAX: Barney, Decaf, Red Skull, Young and Restless, Right Said, Dan Tanna, Dan and Dave, Fingertips, Torta, Zoomie, Pom Pom, Puff Puff, Slurpy, Chicken Little, Stir Fry, Guppy, Duncan, Papa Bear, Sticky Fingers, The Count FNGs: None COUNT: 21 CONDITIONS: High Seas, Moist, Misty, Damp – Perfect for setting sail
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward Imperial Walkers – 15 IC
THE THANG: Collect Coupons and mosey to basketball court, circle up – Provided instruction
The Thar She Blows Circuit – As Many Reps as Possible * Each song has different instructions *
“Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus = 5 burpees without coupon
20 Windmills – led by Young and Restless + 20 Count Recovery
“Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
20 SSH – led by Puff Puff (because Bedazzle Fart Sacked) 20 Count
“Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along”= 5 coupon overhead presses
20 Rosalitas – led by Red Skull (delegated by Puff Puff) 20 Count
“South Australia” • Coupon Deadlifts (not really) • Every “South Australia” = 10 coupon rows (pretty much the whole song)
20 Monkey Humpers – led by Torta 20 Count
“Fish in the Sea” • Coupon plank hold during verses • At each “Windy Weather” chorus = 10 coupon push-ups
The Count – 20 Count + Ahh Ahh Ahh after each number (because Sesame Street)
“Paddy Lay Back” • WW1 Sit-ups with coupon Yelled “SWITCH”to alternate • Leg Lifts with coupon held overhead
FINISHER: Circle up | Count 1 / 2 – 1’s Keep Coupons – tighten up the circle
“Haul and Drag” • American Hammer w/ Coupons = Pass to the left
COOL DOWN: “Randy Dandy Oh” • Mosey back to the flag & return coupons
“John Kanaka” • Stretch hamstrings, shoulders, and back
90 Second Buyout = 18 burpees
MOLESKINE: • Always be prepared to lead, you never know when you will be called on to fill in for someone who Fart Sacked – Great job Puff Puff! • When asked to pick a number at the end of a workout, pick low. • Now everyone knows what sea shanties are!
ANNOUNCEMENTS:
Check Slack
COT: • Prayers for end of life of family member • Prayers for beginning of new life and family • Prayers for health & guidance
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Warm Welcome

AO: thestronghold
Q: tampalibra
PAX: Decaf, Skeet, Dan and Dave, Dan Tanna, Goodwill, Chunks, Young and Restless, Barney, Red Skull, Pearl (Jonathan Halter), Wham-O, Hipster, Tater, Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
FNGs: 15 Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
COUNT: 29
Red Skull commented that we saw the softer side of Tampa today :joy:. Nothing too brutal, didn’t harp on cadence, and didn’t start with burpeeapocolypse!

Warm ups:
SSH x 50 (to get the heart rate going, warmup, and stop the complaints about the cold weather)
Squats x 10
WMH x 10 OYO
Air Press x 50
LBAC x 10 each
Finger Bangers x 10

Grab a coupon and mosey to the courts.

Without explaining group 1 vs group 2 here is what we did:
Perfect Merkin x 20
Mosey (either murder bunny or lunge)
Ground to shoulder x 20
Mosey back

R&R 15, 10, and then 5

Then. same pattern with:
We’re Not Worthy x 5
Mosey (no blocks)
Thruster x 5
Mosey back

R&R 10, 15, 20

Back to startex, circle up for name-a-rama, started burpees instead bc everyone wanted to dilly dally getting back to startex.

These men are breaking deeply rooted habits and ways of living/thinking. Pray for them. Pray the Lord gives them the vision to see why they need it, courage to do the hard things, and confidence that they can accomplish it despite the difficulty,

…And we named a dude Nut Spread :peanuts:

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A Time for Reflection

AO: thestronghold
Q: Red Skull
PAX: Right Said, Brown Slip, toga, Young and Restless, Wham-O, Dan and Dave, Barney, Hipster, Decaf, Phonics (Franklin), Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Raisin, Old Man River
FNGs: None
COUNT: 19
CONDITIONS: 45 degrees…the first chilly workout of the season at The Stronghold.

WARMUP: SSH, Windmills and Willie Mays Hayes. Mosey to the first school parking lot to continue the warm-up with Squats and Imperial Walkers.

THE THANG: Long mosey to the far front lot followed. YHC demonstrated the cadence for 8-Count Body Builders by doing five and then invited each 4:13 Strong (8 in total) to lead the group in a set of five. Before leading they needed to share something that they had learned in the past 40 Days. Decaf jumped in to share and lead bring our total count to 50 8-Count Body Builders.

We celebrated our accomplishment with a mosey to the back of the campus. Then each 4:13 Strong man was invited to share their vision for the future and how that vision is different today vs. 40 Days ago, and then lead us in another set of 5 8-Count Body Builders. Barney jumped in at the end to share some of his wisdom and gave us 5 more 8-Count Body Builders, bringing our total to 95.

We reversed course and retraced our steps making stops at both locations on the way back home. Hipster had the privilege of getting us to 100 and Wham-O got us to 105.

Once we got back to the flag YHC offered another 5 to get the total for the day up to 110 8-Count Body Builders.

MOLESKINE: It was a great morning. Thank you to the F3 PAX for coming out and supporting our men. Winners of the 4:13 Strong shirts were Right Said, Dan and Dave and Phonics

ANNOUNCEMENTS: That was the last workout at The Stronghold for 2025. Please consider spending your Thursday mornings at greenmachine or atlantis for the next several weeks but make sure you come back to thestronghold in January!

Signing Day tomorrow at 11:30am. All are welcome.

COT: Prayers for wisdom, strength and guidance.

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Finish strong

AO: thestronghold
Q: Wham-O
PAX: Barney, Dan and Dave, Right Said, Chunks, Hipster, Decaf, Sanctions, Cuties, Dinky, Mosh Pit, Speed Date, Go Fish, Comic Book Guy, Old Man River, Mater, Shred It, Raisin
FNGs: None
COUNT: 18
CONDITIONS: starry and cool

WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)

THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)

THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.

MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.

ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24

COT: :pray: