Tag: Dr. Brown Slip

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[The Castle] The Castle

Date: 2026-08-22 AO: The Castle Q: Flipper , PAX: Strutter, Pep, Flipper, Horizon, Waymo (formerly Space Baby), hambone, Steely, Happy Trees, Makita, Dr. Brown Slip FNGs: COUNT: 10 CONDITIONS: Beautiful!
WARMUP:
Baby arm circles in cadence. 20 reverse Type writer. 10. 10. Quad stretch Good mornings on your own. Number off 1s and 2s
THE THANG:
Mosey to wall. One does wall sit while two does 30 burpees. Until last guy finishes. Switch. Recover. Twice – 15
Mosey to field. As a team, both groups get in a row into a plank in front of the other group. At the beginning of the row, the brothers will play paper rock scissors, and the losing team does 5 merkens. Both guys go to the end of the row. Play until each guy gets to the beginning. Recover when everyone completes one set. Twice.
Mosey to hill. One team does squats while the other runs up, then the other team squats while the other team runs up. Go back down together. Second set. Lunges.
In between tennis courts. All bear crawl to the end. Next set. Crab crawls.
Once done, mosey to start.
MISSING! Search party beginning – Steely and Horizon. No body eats until found!!!
COT: Squatter. Lift one another’s load!
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[The Castle] Pre-party run

Date: 2026-08-22 AO: The Castle Q: Strutter , PAX: Strutter, Flipper, Waymo (formerly Space Baby), hambone, Happy Trees, Dr. Brown Slip FNGs: COUNT: 6 CONDITIONS: Beautiful! WARMUP: Calf stretches. THE THANG: 2-ish mile OAB. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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8-Count Body Builders!

Date: 2026-08-20 AO: The Stronghold Q: Hipster , Red Skull PAX: Young and Restless, Hipster, Red Skull, toga, Barney, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: -15 CONDITIONS: Absolutely Perfect – wet, rainy with a little thunder
WARMUP: Started with a mosey to the front school lot; YHC was unsatisfied with the effort to extended the mosey to the NSA parking lot. The warm up included a Scorpion Stretch to ensure our front side was wet and some WW1 to get the backside wet.
THE THANG: After demonstrating how to count and execute the 8-count body builder movement, each 4:13 Strong man came in the middle, introduced himself and told us one thing he had learned about himself over the past 40 Days. Then he lead us in 5 8-count body builders. That brought our 8-count body builder count to 60.
Mosey to the Smokestack parking lot where each 4:13 Strong man told us about a goal and then led us in another 5 8-count body builders bring our total to 115.
Mosey back to the NSA lot where toga led us in the final 5 to get our total up to 120.
Mosey back to the StartEx and time was up.
MARY: No time for Mary today
MOLESKINE: So thankful for the rain this morning. There is nothing better than getting a man into adverse conditions to help him realize that he can do hard and uncomfortable things. There was a lot of self pity this morning as the 4:13 Strong were feeling sorry for themselves for getting a little wet. The perfect way to end the 40 Day Challenge. Thanks to bluemule for the workout idea and the F3 PAX that joined us.
ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. Come join us.
COT: Prayers for guidance and wisdom as these men transition into the Work Phase of the program.
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Tortoise and Hair – Final Run!

Date: 2026-08-18 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Right Said, Decaf, Dr. Brown Slip, Zummies, Gumbo, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 15 CONDITIONS: Weather was perfect, attitudes were off
WARMUP: Standard Pre-Run Warm-Up: SSH, Windmills, Squats, IWs, Runners Stretch, Stretch and hold
THE THANG: Run!! The challenge was for everyone to come in under 30:00. The challenge was NOT accepted.
MARY: Purple Rain ran Mary – SSH, Merkins, Flutters, APDs and more SSH to finish
MOLESKINE: The worst time to give up is at the finish line. Overall attitude and effort was poor and 7 of the 11 men chose to coast today, thinking they had already done enough.
ANNOUNCEMENTS: Signing Day is this Friday 8/21 at 11:30am. Come join us, encourage this class on to the next phase and enjoy a free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for patience
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Perpetual Motion Engine

Date: 2026-08-13 AO: The Stronghold Q: SalPal , PAX: Dan and Dave, Tinkertoy, Wham-O, Dr. Brown Slip, Young and Restless, Red Skull, SalPal, The 4:13 Guys (had to duck out before COT due to morning obligations) FNGs: None COUNT: 8 CONDITIONS: 77 and Humid PLEASE MAKE IT STOP
WARMUP:Burpees, rifle carry your blocks.
THE THANG: Perpetual Motion. EMOM with 10 seconds to rotate b/w stations of sprints, plank hold, burpees and thrusters (which became squats).
MARY: 5 burpee buyout + whatever Red Skull came up with.
MOLESKINE: GET OFF THE X. When you don’t know what to do, the worst thing to do is freeze. Keep moving. Do the next right thing.
ANNOUNCEMENTS: See slack.
COT: For intentions unspoken and spoken.
PLAYLIST: Decaf yelling “I see you ”
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Tortoise and Hair – Run #5

Date: 2026-08-11 AO: Tortoise and Hair Q: Red Skull , PAX: Right Said, Decaf, Dr. Brown Slip, Pearl (Jonathan Halter), Red Skull, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: 11 Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty COUNT: 16 CONDITIONS: 73 degree and HUMID!
WARMUP: Standard Pre-Run Warm-Up – SSH, Windmills, Squats, IWs, Stretches
THE THANG: RUN!! 3 miles around the campus
MARY: Dr. Brown Slip started us off as we did some PAX choice ab work in the circle.
MOLESKINE: 9 out of 12 are coming in below 30 mins. We have one more run and three men needing a push to get to 30 mins. The furthest away finished at 33:35 so it is a real possibility.
ANNOUNCEMENTS: Signing Day is next Friday, 8/21 at 11:30am
COT: Prayers for endurance, guidance, family and court.
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[The Castle] Pre-party run

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Flipper, Steely, Dr. Brown Slip, Strutter, hambone FNGs: COUNT: 5 CONDITIONS: Beautiful morning. WARMUP:
THE THANG: Run 2-ish miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-08-08 AO: The Castle Q: Strutter , PAX: Pep, Fabuloso, Makita, Flipper, Steely, Butterfingers, Mr. Pancake, Locksmith, Hipster, Dr. Brown Slip, Strutter, hambone, Horizon, Barney, Dilbert, Louis DeMarco now Six-Shooter FNGs: 1 Louis DeMarco now Six-Shooter COUNT: 16 CONDITIONS: Balmy WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair – Run #4

Date: 2026-08-04 AO: Tortoise and Hair Q: Red Skull , PAX: Dr. Brown Slip, Wham-O, Young and Restless, Right Said, Barney, Decaf, Red Skull, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty, T-Bone, Top Chef FNGs: None COUNT: 21 CONDITIONS: Unbelievably beautiful August morning – 72 degrees and low humidity
WARMUP: Windmills, SSH, Tappy Taps, Squats, Stretches
THE THANG: RUN!!! We had 7/12 4:13 Strong men set PR’s this morning. What a strong showing for this class at the 4-week mark!
Only 3 men have yet to break the 30 min mark. With two more Tuesday runs remaining, it is looking like a real possibility to have everyone break 30 mins!
MARY: We had a short Mary this morning as we knocked off five minutes early in celebration of the overall strong effort demonstrated.
MOLESKINE: Zummies shared some deep thoughts as he reflected on seeing trash along Foster Ave this morning after this class cleaned the street on Saturday.
COT: Prayers for family, strength and wisdom.
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[The Castle] Pre-party run

Date: 2026-08-01 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Chunks FNGs: COUNT: 3 CONDITIONS: Moist WARMUP:
THE THANG: Dodging the raindrops for 2-ish miles. MARY:
MOLESKINE: Running through puddles and laughing like middleschoolers. ANNOUNCEMENTS:
COT:
PLAYLIST: