Tag: Dan Tanna

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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:

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Fun w/ Crawlspace

AO: thestronghold
Q: Crawlspace
PAX: Natural Ice, Dan Tanna, Red Skull, toga, Dan and Dave, Decaf, Chunks, Night Light, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory, Peso, Soft Soap
FNGs: None
COUNT: 21
CONDITIONS: 81 and HUMID!

WARMUP: Everything we also do, but in reverse order

THE THANG: Partner Up, grab a block and head to the basketball court.

Ring of Fire, Crawlspace Version – Regular Ring of Fire but each PAX does the the full compliment of merkins when it is their turn. With 21 PAX, we made it around the circle one time before most had tapped out.

Partner Work – One partner works while the other travels the length of the basketball court and back:
– Curls / Bear Crawls x 3
– Overhead Press / Lunge x 3
– Squats / Obamas x 3

Circle Up for Mary:
– 5 minutes of WW1s

COT: Lots of prayer requests for strength, wisdom and perseverance. Closing prayer offered by Temper Tantrum.

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100 Burpees

AO: thestronghold
Q: Natural Ice
PAX: Decaf, Red Skull, Dan Tanna, bluemule, Chunks, Dan and Dave, toga, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: 14 Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
COUNT: 22
CONDITIONS:

WARMUP: Standard Warmup in the lot

THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.

Mosey to the lot across from the STEM school to execute the same as above.

Mosey back to the main lot for 10 more burpees for a total of 100 burpees.

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First time is the easiest

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Decaf, toga, Dan Tanna, bluemule, Shocker (Mark Holmes), Spandex, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap and Trajectory
FNGs: None
COUNT: 23
First. We’ve got 160 PAX in this channel and only 6 at the workout. 4 if you take out Red Skull and Decaf who are there by default. I personally cant come every time so I totally get it but I really cant overstate the impact y’all have on these men. I’d really encourage you to commit to coming at least once per class, more if you can. 4:13 speaks directly to the heart of the mission of F3.

CONDITIONS: Cool

WARMUP:
SSH x 30
Squats x 10
LBAC x 10 each way
Jack Webb 1/3 Merkin+Air Press up to 10/30

THE THANG:
Grab a block at mosey

Line up in 2 groups of 11. bluemule was kind enough to Q some 4-count flutters while YHC set up cones.

Sprint relay – grab a cone bring it back, next guy grabs the next and brings it back, so on and so forth until all are picked up and then reset back out.

Group 2 won the first round with Red Skull someone getting stuck with 3 legs of it! To the winner goes the spoils so I gave them the choice of burpees or block thrusters. The team chose thrusters so 15 thrusters while Group 1 did 20 burpees.

Rinse and repeat. Group 2 again took the W. They chose burpees this time so YHC obliged with 30 burpees. 20 thrusters for Group 1.

YHC had some other things planned but wasn’t super pleased with the sprints, the lack of full reps, etc. SO we lined up and every man ran 125ft sprint down, and 125ft back. Immediate rinse and repeat again.

Grab the blocks and mosey home for burpee-apocalypse. When we got to 6 YHC promised we could be done once every person completed every rep. @Tampax stepped up and called out the reps for PAX, awesome leadership.

MOLESKINE:
Barely Legal (repeat 413’r) asked me 3x for a new name. I told him no and that it only gets worse. I finally obliged after insisting several more times. Being at a Tampa Q, and the bright pink shorts, Barely Legal has been officially renamed Tampax. Dont let Red Skull put any of this Tampa-X nonsense out there. It’s Tampax. Period. (pun intended)

I had something a little different dialed up but last second changed it up. I thought it was important for the PAX to experience a team focused challenge. It was interesting seeing them only focus on the dude next to them and give only just enough effort that was required and forgetting about the bigger picture. Some good lessons in that for sure.

COT:
Lots of prayers for safety for the men, resiliency, and their families.

Spandex has a sister getting some cancer scans this week.

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Concrete vs Steel

AO: thestronghold
Q: Chunks
PAX: Shocker (Mark Holmes), Dan Tanna, Young and Restless, toga, Grape, Dan and Dave, Skeet, Decaf, Red Skull, Right Said, Frozen, C#, Blitz, Sgt Meatball, Westside, Pacer, Triple 7, Yak, Wes (DR Seattle)
FNGs: None
COUNT: 20
CONDITIONS: More than Pleasant

WARMUP: No Warm Up – Played the Song “Great Day to Be Alive” as a 4 min warning and opportunity to stretch

THE THANG:

TRIVIA Concrete vs Steel

Divided the 4:13 men into their fraternities and divided the rest of the PAX

Must perform a Burpee before answering the question
Q1 – Core Principles of 4:13 Strong
13 SSH
Q2 – Mission of F3

2 Column Caboose is Loose run with YHC setting the pace

Round 2 – Bible
Q1 – Noah’s Sons Names
BOMBS – Starting at 5 and adding 5 reps each exercise
Q2 – How many years were the israelites enslaved

2 Column Caboose is Loose run with YHC setting the pace

Round 3 – Finances
Q1 – Reasons to save money
BOMBS – Starting at 10 and adding 5 reps each excercise
Q2 – Who needs a budget

2 Column Caboose is Loose run with YHC setting the pace

Round 4 – Work
Q1 – What does OSHA stand for
BOMBS – Starting at 10 and addeing 5 reps each excercise
Q2 – What are two free things you can bring to the job

2 Column Caboose is Loose run with YHC setting the pace

Stopped at stop sign and walked back to the Startex together.

Last Question for 5 points:
What are the requirements to graduate 4:13?

Group stuggled to answer this question, so we settled it with a Ring of Fire won by West Side.

Game ended in a tie for the first time.

Always honored to lead at 4:13. Thanks, Chunks

SIGNING DAY 4/26 AT 11:30 AM! Come support these men as they start the real work at their new jobs.

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Triangle of Sadness

AO: thestronghold
Q: Sunshine
PAX: Chunks, Red Skull, Dan Tanna, Shocker (Mark Holmes), Decaf, Hacker (Franklin), Swingline / Jason Aeverman, bluemule, Skeet, Dan and Dave, Shoota, McFly (Franklin), Sunshine (Franklin), Woopie (Franklin), Noble Virus (Franklin), Blitz, Fozen, C Sharp, Yeti, Sgt. Meatball, Pacer, Westside, Trajectory,
FNGs: None
COUNT: 24
CONDITIONS: Cool and damp

WARMUP: SSH, Mosey, Arm Circles, Seal Claps

THE THANG: 3 station beatdown. PAX separated into 3 groups and partnered up within those groups. Group 1 grabbed coupons for their station and we all moseyed to the bball court. Each group started at a different station and rotated throughout.

Station 1
Curls
Overhead Press
Dips

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

Mary consisted of the song “Roxanne.” SSH through the song, performing a burpee every time Roxanne is said.

MOLESKINE: Sometimes we act like life gets easier the older you get, always looking to the next stage you think will be easier than the present. Like this workout, though, it often gets harder. You may find your groove or sweet spot, but then you up it by 5 reps, making it more difficult. Moments like that are when you lean on your battle buddy.

ANNOUNCEMENTS:

COT: YHC was too busy trying not to splash merlot to finish up after Moleskine.