Tag: Decaf

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.

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Struggle

AO: thestronghold
Q: tampalibra
PAX: Skeet, Barney, Wham-O, bigbang, Minnie Pearl, bluemule, House Arrest, Squatter (F3 Muletown), Red Skull, Decaf, Shocker (Mark Holmes), Hipster, Young and Restless, Dan and Dave, Chunks, hambone, Ponzi, Purple Tiger, Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
FNGs: 17 Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
COUNT: 36
CONDITIONS: Ripe

WARMUP: SSH x 30, Squats x 10, Merkins x 15

THE THANG:
Grab a block!

In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press

Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry

Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.

All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004

MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.

ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop

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Tortoise & Hare – Run #1

AO: thestronghold
Q: Red Skull
PAX: bluemule, Decaf, Young and Restless, Barney, Michelin Man, Wham-O, Chunks, Road Trip + 14 FNGS
FNGs: None
COUNT: 23
CONDITIONS: Sun light and very humid!

WARMUP: Standard Warm-Up – SSH, Squats, IWs, WMHs, stretches

THE THANG: Break into 3 groups – Fast, Medium and Slow…and then RUN!!!! Our fastest time was 23:25 and our “all in” time was 50:07. We had a great effort by several men who worked really hard and a couple men who decided to test the clock and leave some room for improvement.

MOLESKINE: A great first run. Now the mystery of the run is gone and everyone knows they can do it. Next week we will see improvement.

ANNOUNCEMENTS: None

COT: This is a big class full of energy and personality. The 4:13 Strong men are anxious for change and crave fellowship with positive men who can offer encouragement.

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Look Back and Look Forward

AO: thestronghold
Q: Chunks
PAX: toga, Purple Tiger, Shocker (Mark Holmes), Right Said, Red Skull, Decaf, Barney, Young and Restless, Tater, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS:

WARMUP:

Indigenous peoples run with Q setting the pace to first parking lot.
13 SSHs and the explanation

THE THANG:

Indigenous peoples run with Q setting the pace to next parking lot.
Each 4:13 HIM told the PAX what they were proud of they overcame during the last 40 days. Then lead the PAX in 5 eight count bodybuilders.
Indigenous peoples run with Q setting the pace to first parking lot.
Each 4:13 HIM told the PAX what are their goals moving forward. Then lead the PAX in 5 eight count bodybuilders.
Red Skull & Decaf & YHC lead 5 eight count bodybuilders with words of encouragement
Indigenous peoples run back to StartEx
Circle up for some Mary to wrap it up

MOLESKINE:

This is not the end it’s just the start.

ANNOUNCEMENTS:

COT:

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, Judy, Young and Restless, Chunks, hambone, Salami, Barney, Decaf, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS: Beautiful 63 degrees

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, WMHs, Stretching

THE THANG: Partner up and RUN!!! This morning we had 5 PRs from the 4:13 Strong men and at least 3 PRs for the F3 PAX. A great effort and attitude at The Stronghold today by all. This is the first class that has a real chance at reaching a sub-30 “All In” time.

MOLESKINE: The right partner can make us stronger, faster and better. We have seen some great improvements on Tuesday morning as we set intentional goals and work together to reach them. Thank you to the F3 PAX who have consistently joined us to run with this class. Only one more run to go.

ANNOUNCEMENTS: Signing Day is 11:30am next Friday, 6/20.

COT: Bobby Hill closed our group by leading us in prayer.

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Welcome Back Struggle 004

AO: thestronghold
Q: SalPal , Chunks
PAX: bluemule, Dan and Dave, Wham-O, Sanctions, Papa Bear, Chunks, greyalbum, Crawlspace, Not-a-Sport, catfish, Penny Loafers, Shocker (Mark Holmes), Barney, toga, Decaf, Bobby Hill, Ice Box, Pick Me, Pope, Road Trip, Wendy’s, Stir Fry, Ambassador (F3 Annapolis), Mutt, Stage Dive
FNGs: None
COUNT: 26
CONDITIONS: Slightly moist.

WARMUP: A lot of side-shuffle hops and burpees, as it ought to be. Thanks to Chunks for getting the ball rolling.

THE THANG: 3 Groups rotating through sprints, burpees, and planks on a 1 minute timer, with 5 seconds to rotate. T-Claps to Dan and Dave for decreasing sub-30 second splits on all his sprints.

10 burpee salute to the Strugglers as they rolled in at 0600 hours.

Close with planks/”watersplashers” for Mary.

MOLESKINE: Great chatter and attitude today, and glad to be out in support of the men doing this latest Struggle. High concentrations of HIM on the 4:13 campus today.

ANNOUNCEMENTS: Struggle 005 date TBD.

COT: Lift up the men that took on the Struggle the last 16 hours.

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, bluemule, Chunks, Right Said, Wham-O, Barney, Judy, Decaf, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet, Touchback
FNGs: None
COUNT: 17
CONDITIONS: It is starting to get warm and humid. 66 degrees except by the barn where the temperature is noticeably cooler.

WARMUP: Road Trip was tapped to lead our warm up. While he switched up the order on us, he hit all the usual warmup exercises.

THE THANG: Partner up and RUN!! A great morning for a run. The F3 PAX were a huge source of encouragement to the 4:13 Strong men. For the first time ever, every 4:13 Strong man turned in a new Personal Best time! Thank you for all of the encouragement that you provided today.

MOLESKINE: Based on past experience, this is the hardest week of the 40 Day Challenge, not because we do anything different but because this is the week that things start to become a grind. The men have to dig deep and find some source of encouragement to keep pushing. Today, we saw 7 men who have done just that!

ANNOUNCEMENTS: Struggle 004 is this week. The 4:13 Strong Clay Shoot is this Friday. Spots are still available for anyone who would like to participate. DM me and I will get. you hooked up.

COT: Everything about the COT went in reverse order this morning, but we got it all in! It was a great start to the day at The Stronghold!

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Running Blockie Apocolypse

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Red Skull, Dan and Dave, Skeet, Purple Tiger, Decaf, Hipster, Chunks, Barney, Natural Ice, Ice Box, Road Trip, Mullet, Pick Me, Singlet, Stir Fry, Boby Hill, Wendys,
FNGs: None
COUNT: 19
Conditions: Humid and PERFECT

Warm-Up:
We kicked things off with the classics: side straddle hops, light stretching, and a touch of Broga. Loosened up the shoulders with arm circles, overhead claps, seal claps, and Moroccan nightclubs. Knocked out a few Merkins to wake up the chest.

The Thang:
Everyone grabbed a cinder block coupon and got the run-down: this workout would be nonstop movement. Any downtime or wait-for-the-six moments defaulted to our “resting” move—lift block to shoulder, press overhead, switch sides, lower to ground, repeat.

We launched into a Blockee Apocalypse:
– Travel with your block
– Drop for a round of Blockees (Burpee + Merkin on block + overhead press with block)
– Start at 10 reps, decrease by 1 at each stop
– Between rounds, PAX rotated through WWIs, or our “rest” move

Made our way across the AO with grit and sweat. At the final stop, back at the starting deck, we flipped the script and hit one last set of 10 Blockees to finish strong.

Mary:
– Flutter kicks (too many)
– 20 WWI sit-ups in cadence

COT:
Wrapped with gratitude and a prayer for the men of 413 to stay strong and finish well.

Moleskin:
– Blocks were heavy
– Spirits were high
– No one quit in this group
– You can catch your breath with out stoping

SYITG
Natural Ice

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Wham-O, Young and Restless, Right Said, Barney, Decaf, Judy, Salami, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 66 degrees

WARMUP: The usual: SSH, Squats, IWs, Stretches, WMHs

THE THANG: Partner Up and RUN!! Find someone that will push you to get better and run with them. It worked…5 PRs this morning. Our “All In” time is improving…today we were All In at 34:30 leaving time for a Burpee Apocalypse with some Squats mixed in just for fun.

MOLESKINE: Improvements are a sign of hard work. Please keep encouraging the 4:13 Strong men as they figure out what it means to fight for change in their life.

ANNOUNCEMENTS: The Struggle 004 is next week. If interested one of the final spots, reach out to tampalibra.

COT: Prayers for continued wisdom, strength and endurance.

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Fun & Games

AO: thestronghold
Q: Minnie Pearl
PAX: Wham-O, Purple Tiger, Right Said, Skeet, Young and Restless, bluemule, Barney, Decaf, Minnie Pearl, Mutt, Ice Box, Practice?, Stir Fry, Road Trip, Singlet, Bobby Hill, Wendy’s, Life Saver
FNGs: None
COUNT: 18
CONDITIONS: Beautiful

WARMUP: Nope

THE THANG: Gorilla Complex
-8 curls
-8 rows
-8 presses
-8 triceps extensions
-8 merkins
-short run
Perform 8X

To elevate and reward morale, we played several games along the way.
-Rochamburpees
-Duck Jousting (bluemule would probably have won if he wasn’t robbed)
-Bear Crawl/Broad Tump Tag
-Guantanamo

MOLESKINE: Blessed is the man who delights in the Law of the Lord

Psalm 1
Psalm 16:11
Psalm 37:4
Psalm 20:4
Psalm 17:14

ANNOUNCEMENTS:

COT: prayers for endurance, hope, peace, communication. Also prayers for the health of family members.