Tag: Goodwill

Posted on

Warm Welcome

AO: thestronghold
Q: tampalibra
PAX: Decaf, Skeet, Dan and Dave, Dan Tanna, Goodwill, Chunks, Young and Restless, Barney, Red Skull, Pearl (Jonathan Halter), Wham-O, Hipster, Tater, Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
FNGs: 15 Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
COUNT: 29
Red Skull commented that we saw the softer side of Tampa today :joy:. Nothing too brutal, didn’t harp on cadence, and didn’t start with burpeeapocolypse!

Warm ups:
SSH x 50 (to get the heart rate going, warmup, and stop the complaints about the cold weather)
Squats x 10
WMH x 10 OYO
Air Press x 50
LBAC x 10 each
Finger Bangers x 10

Grab a coupon and mosey to the courts.

Without explaining group 1 vs group 2 here is what we did:
Perfect Merkin x 20
Mosey (either murder bunny or lunge)
Ground to shoulder x 20
Mosey back

R&R 15, 10, and then 5

Then. same pattern with:
We’re Not Worthy x 5
Mosey (no blocks)
Thruster x 5
Mosey back

R&R 10, 15, 20

Back to startex, circle up for name-a-rama, started burpees instead bc everyone wanted to dilly dally getting back to startex.

These men are breaking deeply rooted habits and ways of living/thinking. Pray for them. Pray the Lord gives them the vision to see why they need it, courage to do the hard things, and confidence that they can accomplish it despite the difficulty,

…And we named a dude Nut Spread :peanuts:

Posted on

[tortoisehare] Run #1 – The Slowest Run of the Year

AO: tortoise-and-hare
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Goodwill, Judy, Barney, Right Said, Hipster, Stir Fry, 12 FNGs
FNGs: 1 12 FNGs
COUNT: 23
CONDITIONS: Brisk 34 degrees….perfect running weather

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: RUN!!! – One 4:13 Strong man under 30:00, One 4:13 Strong man over 55:00. Lots of room for improvement over the next six weeks.

MOLESKINE: Sometimes we make what should be the easiest parts of the day hard (like getting into the circle for COT). Men who are successful in life do not let the easy things knock them off track.

Hipster called Chunks old and slow and challenged the 4:13 Strong men to beat him next week.

COT: Prayers for strength and courage.

Posted on

Cherry Poppers – VQ & VAOQ

AO: the-castle
Q: Brown Slip
PAX: Chunks, Hipster, Dilbert, Mr. Pancake, Horizon, Brown Slip, Steely, Butterfingers, Barney, Flipper, Goodwill, None
FNGs: 1 None
COUNT: 11
CONDITIONS: Drizzle, Wet, Perfect Temp

WARMUP:
• SSH – 20 IC
• Windmills – 10 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward/10 backward IC
• Cherry Pickers – 10 IC

THE THANG:
Cherry Bomb Circuit – 4 Rounds
** Randomized Q for each activity**
• Merkins – 20
• Squats – 20
• High Plank – 20 seconds
• Lunges – 15 each leg
• CarolinaDry Docks – 15
• Mountain Climbers – 25

Rest 30ish seconds between rounds.

MOLESKINE:
• Typewriter – 20 IC
• Standing Side Crunch (Hillbilly Walkers)– 15 IC
• Chunks with the 5 Burpee Audible
• CarolinaDry Docks Buyout

ANNOUNCEMENTS:
• thestronghold 4:13 Tuesdays & Thursdays – support the new cohort
• Holy Smokers this Thursday Strutter house – check Slack for details
• Check Slack for surrounding AOs and activities
• Lean PAX

COT:
• Prayers for Strutter’s MIL family & safe travels
• Strength & Guidance

Posted on

1st of the Year

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Goodwill, Giving Tree, Hot Route, Space Baby, Ultratecht
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Fresh Legs

AO: toratoratora
Q: greyalbum
PAX: Hot Route, 40 Minutes, Space Baby, Ultratecht, Goodwill, LongCut, Invictus, dude from Sacramento
FNGs: None
COUNT: 9
CONDITIONS: Humido

WARMUP:

Mosey
SSH
WMH
Imperial walkers
Hillbillys

THE THANG:

Back to stardex

3 mins as many cycles as you can do
5 Burpee 10 Merkin 15 squat

DORA – partner runs to 2nd building and back

150 squat jumps
150 overhead thrusters
150 kettle bell swings

Group lunge walk out to 2nd building and run back

Group broad jump out to water fountain and back

DORA cont’d at picnic tables
10 each leg Bulgarian split squats while partner does high knees
15 Step ups while partner does air squat

COT
Announcements
Prayer

Playlist:
Artist: Susto
Album: My Entire Life

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Lovers of the Light

AO: toratoratora
Q: 40 Minutes
PAX: Space Baby, Goodwill, Ultratecht
FNGs: None
COUNT: 4
CONDITIONS:
Perfect, with a beautiful sunrise

WARMUP:
A little mosey a little standard warmup

THE THANG:
Tababta-style circuit (40 seconds on 15 second rest x4)
Round 1
– Mercins
– Squats
– WWIs

Hill Sprint

Round 2
– Curl to Press
– Single Leg Lunges
– American Hammers

Hill Sprint

Round 3
– Race car Drivers
– Speed Skaters
– Bird Dogs

MARY

COT:
– Thankful for a full recovery for 40 Minutes MIL

Posted on

Dora Nation

AO: toratoratora
Q: Goose
PAX: Goodwill, 40 Minutes, Space Baby
FNGs: None
COUNT: 4
CONDITIONS: chilly

WARMUP: Willie mays hays, forward fold, arm stretches, good mornings

THE THANG: Dora Nation: 200 reps while partner runs: SSH, Dips, Curls, Press, Squats.

2 trips of Lunges

Circle of Mary

ANNOUNCEMENTS:

Wall for Apraxia, contact Hot Route
Happy Hour Wednesday
Fridays by the River start in September

Posted on

Lot of Running Q!!

AO: the-castle
Q: Pep
PAX: Strutter, hambone, Dilbert, Goodwill, Squatter, 1,2,3,4,5
FNGs: 5 1,2,3,4,5
COUNT: 11
CONDITIONS: Muggy

WARMUP: Run greenway

THE THANG:
Wreck-Tangle:
Partners – one partner half running the rectangle (half of the field) while other partner does slower travel
Slower Movements:
– Endzone side: Komodo dragon
– Sideline: inch worm (inch forward, push up, jump up)
– Midfield: lunge twith
– Sideline: bear crawl

11’s at hill:
– iron mikes
– Burpees

MOLESKINE:
– 5 guys from First Baptist showed up after looking for exercise + connection

ANNOUNCEMENTS:
– csaup: 50 miler on Aug 29 – ask chunks
– Next month (October) – night moves

Posted on

Partner Grinder

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, greyalbum, Hot Route, Giving Tree, Goodwill, Space Baby, Bryce Perham
FNGs: None
COUNT: 8
CONDITIONS: Clear, calm, and collected

WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort

COT:

Posted on

Starting Position. Move.

AO: the-castle
Q: hambone
PAX: Young and Restless, Goodwill, Chunks, Strutter, StepBrother, Barney
FNGs: None
COUNT: 7
CONDITIONS: Swampier than a damn monster movie

WARMUP: Disclaimer this is America–you can sue me or F3 Nation.

THE THANG: Run around, do some merkins, learn to count correctly, do some burpees, sprint it out.

MOLESKINE: Count right or pay the price.

ANNOUNCEMENTS: Silent crew. It’s that time of the year.

COT: Thankful God has given us another day, given us July, given us Tennessee, and given us freedom.