Tag: Decaf

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Tortoise & Hare v4

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Natural Ice, Chunks, Right Said, Hair Band, Decaf, Longhorn, SalPal, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Dr. Seuss, Skechers, Double Flush, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: Absolutely Perfect. 57 degrees with a beautiful sunrise.

WARMUP: SSH, Squats, Hill Billy Walkers, Stretch, WMH.

THE THANG:
Partner up and RUN! We had three PRs this morning, and everyone was in by 45:10. Cruise Line did 1.6 miles with a 30lb Ruck and was waiting for everyone at the finish line.

Circle up for some Mary while we waited for the six to come in. We did PAX choice and made it about 1/2 around the circle before calling “Time”.

COT: Prayers for perseverance, wisdom and courage.

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Tortoise & Hare v3

AO: thestronghold
Q: Red Skull
PAX: Decaf, bluemule, Hacker (Franklin), Chunks, hambone, baggervance, Michelin Man, Hair Band, Longhorn, Right Said, Judy, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, Skechers, Double Flush, Dr. Seuss, Pick Me!
FNGs: None
COUNT: 25
CONDITIONS: A perfect 72 degrees with a beautiful sunrise over The Stronghold

WARMUP: Some extra encouragement was needed to get the circle formed this morning. Once we were all in the circle, we did our simple stretches and warmup: SSH, Squats, IWs, WMH, Stretch

THE THANG: Partner up and RUN!

MOLESKINE: Despite having an F3 partner who was tasked with setting the pace, most 4:13 Strong men took off on a 1/4 mile sprint and left their partner behind. Once we made the first turn past the smoke stack, 4:13 Strong were out of gas and had trouble keeping up with their partner. What a great example that being consistent is more important than being fast.

ANNOUNCEMENTS: The Struggle 002 kicks off tomorrow night at 9pm. We have 10 4:13 Strong men and 10 F3 men that are embracing the challenge.

COT: Prayers for encouragement, strength and consistency

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Tortoise & Hare v2

AO: thestronghold
Q: Red Skull
PAX: Thunder Duck, baggervance, bluemule, Right Said, Chunks, Michelin Man, Hair Band, Decaf, Cabana Boy, Moon Walk, Tealfin, Midnight Club, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Double Flush, Dr. Seuss, Pick Me!
FNGs: None
COUNT: 22
CONDITIONS: Perfect running weather – 63 degrees with a beautiful sunrise.

WARMUP: Circle warm-up with some SSH, IWs, Tappy Taps, stretches and squats.

THE THANG: Pair up and RUN!!! We had three 4:13 Strong PRs this morning. We also recorded the slowest 3 mile run since the inception of the program – 59:17. Thanks to Chunks for sticking it out with Cruise Line and offering some encouragement along the way. We have plenty of room for improvement.

We managed to work through a Burpee Apocalypse with an equal number of squats plus some good core work while waiting for the six.

COT: Prayers for family, strength, wisdom and encouragement.

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Tortoise & Hare, v1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Skeet, Hair Band, SalPal, Natural Ice, Hacker (Franklin), Michelin Man, Longhorn, Decaf, baggervance, Touchback, Cabana Boy, Moon Walk, Snooze, Clean Plate, Practice?, Night Light, Chef Boyardee, Cruise Line, LifeSaver, Skechers, Pick Me!
FNGs: None
COUNT: 23
CONDITIONS: Perfect 70 degrees with a beautiful sunrise just as promised.

WARMUP: SSH, Imperial Walkers, Tappy Taps, Squats, Stretches

THE THANG: RUN!!! – The first official three mile run for this class. Hair Band set the pace and the rest of us tried to keep up. The first 4:13 Strong finisher was Practice? at 25:03. We had one more 4:13 Strong man finish under the 30:00 (LifeSaver). All in time of 51:28 so there is a lot of room for improvement.

MOLESKINE: Thank you for coming out and helping the new class figure out what it means to run 3 miles. Before our next Tortoise & Hare, this group will have some opportunity to practice their running. We will run penalty miles Wednesday and Friday morning at 0530. Same distance and same course as today. All are welcome to join.

COT: Closed with a prayer for strength, courage and guidance.

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Final Tortoise & Hare for Class 2

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, bluemule, Decaf, Michelin Man, Longhorn, Skeet, Hacker (Franklin), Detective Pikachu, John Deere, Yak, Frozen, Westside, Pacer, C#, Triple Sevens, Blitz, Sgt Meatball
FNGs: None
COUNT: 19
CONDITIONS: A perfect morning for a run. 43 degrees, a beautiful sunrise, a train and a locked gate.

WARMUP: Westside took us through our warmup – SSH, IW, Stretches, Squats and Tappy-Taps

THE THANG: Pair up – each 4:13 Strong man picked an F3 running partner and set a goal time for the run. The pairings seemed to work well as today was our fastest run of the class. We were “All In” by 34:00 with 7 out of 8 4:13 Strong men setting a new PR.

ANNOUNCEMENTS: Signing Day is this Friday, 11:30am. Come celebrate what these men have accomplished and stick around for some lunch and fellowship. It is one of the best ways to spend your Friday lunch hour.

COT: Red Skull closed with a prayer.

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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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Tortoise & Hare v6

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Longhorn, Chunks, Right Said, baggervance, Decaf, Michelin Man, Bruritto, Yak, Frozen, Westside, Pacer, C#, Triple Sevens, Blitz, Sgt. Meatball
FNGs: None
COUNT: 17
CONDITIONS: Perfect 66 degrees with a light mist at the start

WARMUP: SSH, IW, Squat, Stretch

THE THANG: Partner up – each 4:13 Strong man picked an F3 man to run with him and help him reach a new PR. It worked….today we had 4 PRs and 6 sub 30:00 finishers! Thank you to the PAX for your one-on-one encouragement today. You made a big difference.

ANNOUNCEMENTS: One more run with this class. Next Tuesday will be the final installment of Tortoise & Hare for this class. Signing Day is next Friday, 4/26 11:30am. I would love to pack the house and run out of food so please come join us!

COT: After setting a new PR, Yak closed us out with a prayer.

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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.

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: bluemule, Hacker (Franklin), Skeet, Longhorn, Decaf, Judy, Chunks, Buritto (Franklin), Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple 7s, Blitz, Sgt Meatball
FNGs: None
COUNT: 18
CONDITIONS: perfect running weather – 63 and no rain!

WARMUP: Yak took us through a warm up which included SSH, IW, and a little stretching.

THE THANG: RUN!!! 3 miles around the campus. No train, no rain, a little pain. We have multiple PRs this morning – 5 from the 4:13 Strong guys and a couple from the F3 crowd. Overall, a great morning at The Stronghold.

ANNOUNCEMENTS: The 4:13 Strong annual fundraiser is this Thursday. Several of our men will be on the stage sharing a testimony or performing some original music. It is going to be a great night!

COT: Yak closed us with a prayer.

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Last Minute Switch

AO: thestronghold
Q: Red Skull
PAX: Shocker (Mark Holmes), Chunks, Dan and Dave, Minnie Pearl, Bill Dance, Decaf, Young and Restless, Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple Sevens, Blitz, Sgt Meatball, Mr. Clean
FNGs: 1 Mr. Clean
COUNT: 18
CONDITIONS: A chilly 46 degrees

WARMUP: Mosey to the gravel lot for a Toga-inspired warm-up:
– Motivators
– Slow and Low Squats
– Imperial Walkers
– T-Ups
– Scorpion Stretch

THE THANG:
– Run to the front STEM parking lot for some EMOM work: 15 burpees, 20 squat jumps, 25 WWI’s
– Run to the NSA parking for another round of EMOM work
– Run to the Dept of Safety parking lot
– 15 burpees then Lt. Dan’s with locked arms to the next light
– 20 jump squats then bear crawl to next light
– 25 WWI’s then crawl bear to final light
– Run to the helipad – 15 burpees
– Run to the maintenance parking lot – 20 jump squats
– Run to the smoke stack – 25 WWI’s
– Run to the hill for two attempts at crawl bears up the hill
– Run to the StartEx for a little Mary

ANNOUNCEMENTS: The Stronghold is headed to Franklin to defend the flag. Join us at The Armada at 0630 for a Mid-TN / Alabama convergence.

COT: Prayers for strength, courage and wisdom