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:
WARMUP:
20 SSH IC
Run to the base of the steps.
THE THANG:
Run up steps, do a random exercise.
Run up more steps, do a random exercise.
Run down steps, random exercise.
Run through a parking lot, and then back up steps for a random exercise.
Run down the big set of steps and back to the map.
Repeato.
Threepeato.
MOLESKINE:
ANNOUNCEMENTS:
Holy Smokers Thursday night.
COT:
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.
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
WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.
THE THANG:
Mosey to the Auditorium
Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.
Mosey to the North Lot
Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.
Mosey to The Hill
Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.
Mosey back to the flag and time!
MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.
ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold
COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!
WARMUP: The usual
THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary
ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!
COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.
Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.
Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!
WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc
THE THANG: DIE HARD
Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times
Survive against terrorist-thieves, lead by Matador
Start in Endzone
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises
Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages
Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times
The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back)
MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.
ANNOUNCEMENTS: this is what slack is for
COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.
