Tag: Decaf

Posted on

First Tortoise & Hare of 2024

AO: thestronghold
Q: Red Skull
PAX: MySpace, Right Said, Chunks, Skeet, Hacker (Franklin), baggervance, bluemule, Decaf, Judy, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Princess, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 27
CONDITIONS:
Slippery, Sloppy, 46 degrees

WARMUP:
SSH, Squats, WMH, IW, Stretch

THE THANG:
3 Miles loop, Intervals (2 min run / 1 min walk)
All in time of 38:19
45 seconds of Mary

ANNOUNCEMENTS:
Great first run for this class!

Posted on

Get it Right

AO: thestronghold
Q: toga
PAX: Doggystyle, bluemule, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, toga, Minnie Pearl, Red Skull, D Pole, Evel Knievel, Prince’s Hot Chicken, Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: 15 Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
COUNT: 27
CONDITIONS: Snowy and 18 degrees

WARMUP: Mossy to the gravel pit for some basic “in cadence” warm up. It took multiple attempts for the group to meet the Qs expectations. Each failure was rewarded with a 5 burpee penalty.
SSH
Don Quixotes
Imperial Walkers
Hillbilly Walkers
Copperhead Squats
T-Ups
Scorpion Stretch

THE THANG:
Pair up F3 and 4:13 Strong – run to the block pile. Each pair grabs a block followed by a Rifle Carry to the basketball court.

PAX 1 performs an exercise with the block while PAX 2 travels to the end of the court, completes an exercise and then travels back for a switch:
– PAX 1, Overhead Press, PAX 2, Run + 10 Merkins x 3
– PAX 1, Reverse Table Top, PAX 2, Bear Crawl + 15 Squats x 3

Rifle Carry block back to block pile and circle up for Mary.

ANNOUNCEMENTS:
Great first workout in some adverse conditions. Thanks to @toga for leading and for our 10 PAX that braved the weather to welcome the new class.

Posted on

Struggle bus: Grisham WOD

AO: thestronghold
Q: tampalibra
PAX: Skeet, Red Skull, Crawlspace, Right Said, Dan and Dave, Hair Band, greyalbum, Mullet, toga, Ginger, Decaf, Knuckles, Ringworm, baggervance, Thunder Duck, Hacker (Franklin), Young and Restless, Shocker (Mark Holmes), backtrack, pizzalot?, hops, re-inlist, peewee, sally the camel, peach fuzz, flipper, red shark, cool cucumber, iron lung, two more that split before the count
FNGs: None
COUNT: 31
CONDITIONS: Spicy

WARMUP:
Burpee-pocalypse 10 down to 1

THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5

The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.

Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds

MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂

ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT:

Posted on

Ready for Battle (Working Phase)

AO: thestronghold
Q: Chunks
PAX: Skeet, Knuckles, Decaf, Thunder Duck, Ringworm, Jalisco (F3SH), Shocker (Mark Holmes), Noble Virus, Pizzalot
FNGs: None
COUNT: 18
Explain the workout and divide into teams Concrete and Steel

Ask Trivia Question – F3 Mission
13 SSH
Ask Trivia Question – 4:13 Core Values: break the mold, trust the process, be brave, never give up

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace and speed up from time to time.

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
How long were the Israelites slaves in Egypt? – 400 years

Deconstructed Burpee
30 Merkins
35 Big Boy Situp
40 Squats

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What city was Jesus born in? – Bethlehem

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the 4 Expenses that need to be covered first? Food, Utilities, Shelter, Transportation

Deconstructed Burpee
25 Narrow Merkins
30 Navy Seal Situps 15 each side
35 Drop Squats

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
Who needs a budget? Everyone

Mosey – Two Columns Concrete and Steel – Caboose is Loose – I’ll set the pace

Recover and ask a Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What does OSHA stand for? Occupational Safety and Health Administration

Trivia Question – Everyone in Plank Position. Must do a Merkin before jumping up to answer
What are the two free thing you can bring to your job? Attitude and Effort

Mosey – Two Columns Concrete and Steel – Caboose is Loose halfway to start Ex

Marched in formation back to StartEx, just like we finished the Struggle

Final Trivia Question with 5 points.
What are the 4:13 Strong graduation requirements?
$1,500 Emergency Fund
Payoff Court Fees, Fines and Child Support
Get driver’s license
Purchase a CASH car and insure it
Four months continuous employment

There was some debate on who answered the question correctly without help. So we settled it the only way we know how.

4:13 MEN RING OF FIRE!!!!
Iron Lung was victorious giving Concrete the WIN for the first time.

Shared my story of what F3 and 4:13 mean to me. You had to be there.

Thanks for the honor to lead.

Strength and Honor
Chunks

Posted on

How bad we need each other

AO: thestronghold
Q: greyalbum
PAX: Chunks, Michelin Man, Ball Box, Skeet, Red Skull, Decaf, Sunshine, Right Said, Dan and Dave, Shocker (Mark Holmes), Ringworm, Phelps, Red Shark, Cool Cucumber, Peach Fuzz, and many more. (I thought I was filming, but failed to press record), @ThunderDuck
FNGs: 1 @ThunderDuck
COUNT: More than listed here
CONDITIONS: Honeycrisp Apple

WARMUP:

Mosey up to the stop sign and back
SSH
Seal claps
Imperial walkers
Good mornings
Little baby arm circles
World’s greatest stretch

Mosey to grab coupons and head to basketball court

THE THANG:

PAX circled up and counted off into 1s and 2s. Each team was stationed along their respective side of the court with coupons in hand.

The event was a race against the other team to finish. Each man was to complete a set of 4 exercises and then help anyone else on their team complete reps before planking and waiting as a team when done. Each round carried increasing difficulty as well as increasing points as reward.

ROUND 1 (worth 1 point):

20 overhead press w/ coupon
20 squat w/ coupon
10 Burpees

Round 2 (worth 2 points):

20 overhead press w/ coupon
20 squat w/ coupon
15 Burpees

ROUND 3 (worth 3 points):

20 overhead press w/ coupon
20 squat w/ coupon
20 Burpees

ROUND 4 (worth 4 points):

50 Little baby crunches
50 Mountain climbers (2 is 1)
25 Burpees

ROUND 5 (worth 10 points to keep it exciting bc Team 1 was leading 9-1):

20 overhead press w/ coupon
20 squat w/ coupon
30 Burpees

Mosey to return coupons and circle up in parking lot for MARY. We won’t kiss and tell here to reveal the winner. You had to be there.

MARY:

Merkins
SSH
Diamond merkins
SSH
Imperial walkers
Prom dates
Homer & Marge
Monkey humpers
Plank and hold merkins

ANNOUNCEMENTS: See #-f3-nashville-general

COT:

4:13 HIM asked for renewed focus and determination to stay the course
Family
Health
Relationships

Posted on

Weight vs Wait

AO: thestronghold
Q: baggervance
PAX: Chunks, Right Said, Pop-A-Lock, Knuckles, Hacker (Franklin), Red Skull, Ball Box, Dan and Dave, Gump (F3 Kansas City), Decaf, Skeet, Young and Restless, Wreck-it-Ralph, Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
FNGs: 17 Pizza Lot, Hops, Iron Lung, Re-Enlist, Pacer, Prince’s Hot Chicken, Peach Fuzz, Flipper, PeeWee, Phelps, Crawdad, Big Biscuit, Sally the Camel, Red Shark, Black Jack, Cool Cucumber, Cheesesteak
COUNT: 31
CONDITIONS: Absolutely Perfect

WARMUP:
Grab a coupon
Parking Lot Stretches
Mosey to the upper gravel lot
Side Straddle Hops x 13
Imperial Walkers x 13
Hillbilly Walkers x 13

THE THANG:
1. Move the block – Farmers Carry, Overhead 2 Arms, Overhead 1 Arm, Out-front Straight Arm, Murder Bunnies, Bear Crawl Block Pulls,
2. Mosey to the basketball court – one group runs suicides while the other holds plank or does flutter kicks; switch x 4
3. Blockies x 13

MARY:
5 8 Count Body Builders to end

ANNOUNCEMENTS:
A great morning; thank you to all the PAX that came out to welcome the new class.

COT: