Tag: Dan Tanna

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Tortoise & Hare – The Final Run!

AO: thestronghold
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Barney, Hair Band, Dan Tanna, Right Said, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Fresh Start, Hoop Dream, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: A perfect 57 degrees and a beautiful sunrise

WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches

THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!

MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.

ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am

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Progress, progress, progress

AO: thestronghold
Q: Wolfpack
PAX: Red Skull, Skeet, Young and Restless, Chunks, tampalibra, toga, Purple Tiger, Dan Tanna, Decaf, Assange (DR), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 20
CONDITIONS: Light rain in the warm air

WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop

THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.

Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear

Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops

Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint

Mosey on back for some cool down merkins

ANNOUNCEMENTS: 2 weeks til signing day. Lets go!

COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.

Thanks for letting me lead!

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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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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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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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Always have a buddy!

AO: thestronghold
Q: toga
PAX: Chunks, Dan and Dave, Red Skull, Right Said, Dan Tanna, toga, Skeet, Decaf, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack
FNGs: None
COUNT: 23
CONDITIONS: Glorious!

WARMUP: Mosey to the gravel lot for some calisthenics and the always fun, scorpion stretch amongst the rocks.

THE THANG: Partner up with instructions to spend the rest of the workout with you partner. Work together and finish together!
Part 1: Execute Bear Crawls and Polar Bears down the gravel lot and back. Form up in 2 columns and mosey to the lot across from the STEM school.
Part 2: Partner carry across the slot, flapjack and return to the other side of the slot. Execute the same with wheelbarrows and repeato 2x more.
Part 3: mosey the entrance to the STEM school where P1 executes 12 rows on the bar while P2 hold people’s chair. Flapjack and repeato 2x more times. The PAX (RA!) did this without starting till everyone was holding the chair and mounted the bar and could not complete until everyone was done.
The finish: mosey back to the home lot, quick marry and done!

MOLESKINE: It’s always humbling to lead and know that the PAX (RA!) will follow your lead for the duration of the workout. This is always a gift, but it’s especially humbling when you realize all the change these men are dealing with. RESPECT!

ANNOUNCEMENTS: It’s been 6 years of our F3/4:13 symbiotic relationship. YHC can only hope that the men of 4:13 are getting as much out of this as the men of F3. Here’s to 6 more!

COT: Prayers for Chunk’s grandmother who is in hospice and for the strength, health and will of the men in 4:13. Let’s keep the 40 days rolling!

Stay Classy,
Toga

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The Standard

AO: thestronghold
Q: Chunks
PAX: Dan and Dave, Salami, hambone, Schnauzer, Young and Restless, Hair Band, Pole Dancer, Dan Tanna, Shocker (Mark Holmes), toga, Skeet, Spinal Tap, Grape, Right Said, Natural Ice, caprate, Red Skull, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack,, Big Bird
FNGs: 1 Big Bird
COUNT: 36
CONDITIONS: Pleasant

WARMUP: No warm up. Gave a 5 min warning to do some stretching.

THE THANG:

Circle up and partner up 1:1 F3 – 4:13
Welcome with Disclaimer and the standard: Push yourself

Then explain that during the workout the F3 & 4:13 men are to get to know each other with the F3 man prepared to give the 4:13 man a nickname at the end of the workout.

Right Said recited the Mission of F3.

Then we run in two lines with the F3 man on the left and his partner to his right. The partners sprint to the front as a team when I call out Front. We ran a mile around the campus, Train caused a little pivot to get the whole mile

At 1 mile we stopped and did a set of BOMBS starting at 5 and each exercise increasing the reps by 5 to 25 Squats. Then I talked briefly about how Mental Toughness is perishable. Just because you finished mental toughness week doesn’t mean it lasts forever, you must requalify every day.

Then we ran again following the same method I yelled Front and then stopped for another set of BOMBS starting at 5. Then talked briefly about 1 second decisions. Between now and the end of the 40 days they will have to make a lot of 1 second decisions. It only takes one of those to lose everything. You must gain control of your mind when all you want to do is quit. Cause at some point you will want to quit.

Ran back to start ex with a detour out onto foster ave and around the corner following the same method for a final set of BOMBS starting at 5. Then talked briefly on Performing without Motivation. Right now you have a purpose to finish the 40 days, but there will be times when you don’t have an easy goal like that and you have to Perform without Motivation, you just have to do it. Use these next 40 days to gain control of your mind and body. All these men here and the others that will take this journey with you want to see you succeed and win. But it’s not given without work. This program will push you, but will also support you. Take advantage of this opportunity, forget about your past and live in the present.

Circled up for the naming ceremony. The PAX did not disappoint with some good names this class.

We had and FNG that Red Skull named Big Bird.

Thanks to everyone that came out and the atlantis men.

Always an honor to lead you men.

Strength and Honor,
Chunks

COT: C Sharp asked to lead the closing prayer in the ball of Man.

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100 8 Count Body Builder Finale

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Ripcord, Dan and Dave, Dan Tanna, Shocker (Mark Holmes), Chunks, toga, Red Skull, Natural Ice, Longway, Fivepoints, Speedwalker, Skidmark, Baby Boy, Trajectory, Tempertantrum, Lightweight
FNGs: None
COUNT: 17
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, Imperial Walkers, Arm Circles, WHaze, and a nice Mosey

THE THANG: Each of the men from 413 Strong, took turns sharing lessons learned over the last 7 weeks in the program and then lead the group in a set of five 8 count Body Builders. Red Skull kick us off and I closed out the set for a solid 50.

Pax took a mosey toward the startdex and repeated the format, this time the men shared Goals for the future with Red Skull closing out with a challenge to push through the next stage of the program.

MOLESKINE: Trust the Process, Set Realistic and Attainable Goals. Do not sell yourself short and Do Not Give Up

COT: Prayers for Health, Future Jobs, and Perseverance

I am thankful to have gotten to know this group of men and I am looking forward to catching up and hearing about their progress.

-Natty

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Trivia Time

AO: thestronghold
Q: Chunks
PAX: bluemule, Skeet, Decaf, Right Said, Red Skull, Dan Tanna, Natural Ice, Ripcord, Young and Restless, Lightweight, Speed Walker, Trajectory, Baby boy, Longway, Skid Mark, Temper Tantrum. Five Points
FNGs: None
COUNT: 17
CONDITIONS: Nice

WARMUP: Gave a 5 min warning to stretch, cause we had a lot to cover

THE THANG:
5 rounds of Questions with running and burpees in between

Round 1 – F3 and 413 Values
Round 2 – Bible
Round 3 – Financial Literacy
Round 4 – Workplace
Round 5 – Requirements to graduate

Team Concrete was victorious.

On our way back to the Startex we stopped at the stop sign. I gave bluemule a 7 second head start and the rest of the PAX had to catch him or do burpees.

A couple of men caught him and gave up right at the end and didn’t finish strong. bluemule gave a rousing speech about not quitting when you see the finish line.

I always make a point to tell the 413 men at this point that I love them and am proud of them. Then implore them to keep working hard cause the next phase is the hardest.

Always honored to lead here.

This is a big week for the 4:13 men. Final run on tuesday, final workout on Thursday and Signing day on Friday.

Mark your calendars now and make it a point to come encourage these men this week. They will be fielding job offers and can always use a sounding board to make the best decision.

SYITG, Chunks
MOLESKINE:

ANNOUNCEMENTS:

COT: