Tag: greyalbum

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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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Another Great Morning

AO: toratoratora
Q: 40 Minutes
PAX: Goodwill, greyalbum, Ultratecht, Space Baby, The Bobs, Long Cut
FNGs: None
COUNT: 7
CONDITIONS: Ideal

WARMUP: Jog / Stretch

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

ANNOUNCEMENTS: Come out to the next Pickin Party!

COT: Lots to be grateful for and lots of challenges!

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, Third Coast, Spacebaby, Goodwill
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm streches

THE THANG:
Deck ‘O Cards:
Clubs=squats
Hearts=merkins
Spades=WW1
Diamonds=ssh
Aces/Faces=Mosey

-Imperial Walkers
-Arm circles

ANNOUNCEMENTS:
Welcome FNG Spacebaby!

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Burpee Bonanza

AO: thestronghold
Q: Natural Ice – CBO
PAX: Chunks, Red Skull, Skeet, Dan and Dave, Purple Tiger, Barney, greyalbum, Decaf, toga, Young and Restless, Natural Ice – CBO, Freshstart, All wheel drive, Richie Rich, Fulton, Hotwire, Hoop Dreams, Hello Kitty, Poker Face, Grey Hound, By Design,
FNGs: None
COUNT: 21
Backblast: Burpee Bonanza
Conditions: Perfect in the low 40s.
Warmup:
Pax got the blood flowing with:
– 40 Side Straddle Hops
– A short shoulder burn of Arm Circles, Seal Claps, and Air Presses
– Some light stretching to loosen up
The Thang:
We took off on a mosey, dodging holes in the dirt path, and stopped at a random parking lot in front of a business—just in time to wave at the security cameras.
Since consistency is key, I chose my favorite kind of misery: 5 burpees on the minute, every minute, with a “resting” exercise between rounds. It’s only 5 burpees—how bad could it be?
Round 1:
– 10 minutes, 10 rounds of burpees
– “Rests” of LBCs, Lunges, and Squats
After our first set, we moseyed back toward the Startdex, stopping in another parking lot for Round 2. Rinse and repeat for another 10 rounds.
With time still on the clock and some gas left in the tank, we kept pushing. 5 more rounds of burpees, swapping in some core-focused rests to balance out the burn.
At this point, we’d hit 125 burpees, but why stop there? We added 5 more. No big deal. And then another 5 just because we could.
Final Count: 135 burpees.
Moleskin:
Sometimes you have to trust the process and do hard things. The hardest thing you’ve ever done is only the hardest thing you’ve ever done—until you do something harder. Grateful for my brothers who push me to that next level.
COT:
– Prayers were lifted!
– Announcements: Some crazy 50-mile ruck coming up, and the Spring Fling on April 6th!

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Monday Funday

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Invictus, Longcut
FNGs: None
COUNT: 5
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches, Forward Fold, SSH

THE THANG:
-Mosey to runway and back
-125 merkins with box jumps to light and back every 25 reps
-125 WW1s with box jumps to light and back every 25 reps
WW1s with box jumps to light and back every 25 reps
– Dora: 350 SSH squats while partner runs
-Mary: fielder’s choice 20 reps max

ANNOUNCEMENTS:
-Hipster is thinking about hosting night moves in April
-Friends by the river starts April 4th

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In Memory of Gene Hackman

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, LogJam, Longcut
FNGs: None
COUNT: 5
CONDITIONS: Chilly

Warmup: Forward Fold, Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, Willie Mays Hays

Thang:
-Lunges
-Mosey down Shadow Lane with 25 squats at every light pole. Mosey back with 25 melons at every light pole.
-Dora: 200 curls, dips, ssh, press with while partner runs

-Mary

Prayers Grey Albums family and their recent loss. Prayers for 40 minutes as he navigates work and spring break.

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Don’t Kill My Vibe

AO: toratoratora
Q: 40 Minutes
PAX: LogJam, Ultratecht, greyalbum, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Cool and slightly damp, but nothing like last week…

WARMUP: Mosey and stretching

THE THANG:

Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.

Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.

Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers

COT: Lots of shared gratitudes and prayer requests.

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Hair Band Takes on The Buffalo

AO: thebuffalo
Q: Hair Band
PAX: Chunks, Ultratecht, greyalbum, Third Coast
FNGs: None
COUNT: 5
CONDITIONS: a bit nipply

WARMUP:
Warm up
50 SSHs
Good mornings
Willie mays hays
High knees
Butt kickers

Everyone grab a coupon
New best friend, if you break your new best friend it’s 50 burpees & $3

THE THANG:
Lunge walk in circle around parking lot w block in a cradle out front of you
10 cinderblock burpees
10 jump over block burpees (each side is half)
Jog a lap
50 4ct bent over rows
50 4ct tricep extensions or 40 merkins
Sprints (2×50%, 2×75%, 2×90%)
Those that just did merkins do tricep extensions
Those that just did tricep extensions do shoulder press 50ct
30 ct WW1s with block overhead
Jog a couple cool down laps

MOLESKINE:
Good discussion around: What does it look like when we invest in our 3rdF and how does growing our 3rdF benefit us?
What can we do now to encourage 3rdF?

ANNOUNCEMENTS:
– 2nd quarterly AOQ Grow School coming soon, stay tuned for dates
– 4:13 strong does authentic manhood 4 times a new class, first one was at 0730 yesterday. Stay tuned in thestronghold channel for the next one, please consider showing up!

COT:
– every man shared something: prayers for health of loved ones, for marriage health, for a new job, for forgiveness and grace, and celebration of the return of third coast after about a year off!

Thank y’all for letting me Q yesterday, I had a great time.

Rock on,

Hair Band

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Keyless Entry

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Ultratecht, The Bobs, LogJam, Invictus, Longcut
FNGs: None
COUNT: 8
CONDITIONS: Chilly

Warm-up: Forward Fold, Willie Mays Hays, cherry pickers, Arm Stretches, SSH in cadence, Forward Fold.

The Thang:
-Mosey down Shadow Ln. to trailhead and back. 25 merkins or squats at every light/electric poll
-Lunges: one trip down and back with 10 squats every 5 lunges.
-Dora: 150 Curls and 150 Press while partner runs
– Mary
Announcements:
Lean Pax in full swing
Open dates at Tora need to be filled, VQs welcome!
Music City Marathon in April
Prayers:
LA community after fires.
Moment of silence, three daily gratitude’s

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Misjudged the distance

AO: toratoratora
Q: Chunks
PAX: 40 Minutes, Daylight, Black Angel, greyalbum, Ultratecht
FNGs: None
COUNT: 6
CONDITIONS: Warmer the expected

WARMUP: No warm up

THE THANG:

Mosey towards the bridge.
Stopped after half mile to do some merkins
Stopped after next half mile to do some more merkins
Took a wrong turn and had to turn around.
Made our way to the bridge
So grateful for this AO, as it’s where the first nashville AO I ever came too.
Moseyed back to startex
Planned to do merkins along the way there and back, but it was further than I remembered and were running out of time.
Made it back to Startex just in time.

MOLESKINE:

HIMs, thanks as always for the honor to lead. F3 is a gift that is free to give away. There are a bunch of sad clowns that need this. See y’all again soon.

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

Prayers for Black Angel safe travel home