Tag: Napoleon

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Tortoise & Hare – The Last Run

AO: thestronghold
Q: Red Skull
PAX: Chunks, Barney, Decaf, Michelin Man, Strutter, bluemule, Young and Restless, Touchback, Speechless (Bryan), Hair Band, Baby Bop, Step Back, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 21
CONDITIONS: 77 degrees and HUMID!

WARMUP: Black Jack was invited to lead the warmup due to his demonstration of poor effort and poor attitude. He brought the poor energy into the circle and offered an uninspiring warmup. After a couple of attempts, the warmup responsibility was taken from him and order was restored.

THE THANG: Partner up and RUN! The final run for this cohort before they move into the Work Phase of the program. Five out of Nine 4:13 Strong men set a PR today! Also posting a new PR was Young and Restless!

MOLESKINE: As men approach the finish line, they have the tendency to let up and coast to the finish. The challenge was made today to not be those men…to give the best effort of the six weeks today for the final run. We had five men accept that challenge!

ANNOUNCEMENTS: Signing Day is Friday, 8/22 at 11:30am. Come celebrate with us and enjoy some Hot Chicken and Mac & Cheese.

COT: Prayers for guidance and wisdom as the men are interviewing and considering job offers.

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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Tortoise & Hare #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Decaf, Barney, bluemule, Michelin Man, Wham-O, Chunks, Right Said, LIGHTNING(Devario Parson), Speechless (Bryan), Bubbles (Tyler Slaughter), hambone, Hipster, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 26
CONDITIONS: Perfect for a morning run

WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches

THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.

MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!

ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.

COT: Prayers for family, school, strength, wisdom and endurance.

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Good Warmup

AO: thestronghold
Q: SalPal
PAX: Chunks, Barney, Wham-O, Purple Tiger, Shocker (Mark Holmes), Young and Restless, Red Skull, Decaf, Puppy Chow, Step Back, Napoleon, Purple Rain, Old Maid, Big Mama, Cow Pie, Cool Runnings, Clorox, One Star, Beyonce
FNGs: None
COUNT: 20
CONDITIONS: Absolutely perfect, if you ignore the heat advisory

WARMUP: Never heard of such a thing.

THE THANG: 100 SSH, Good ‘ol Sally Shake’n’Bake, Deconstructed Burpees + Bear Crawls

MOLESKINE: Received a temporary ban from the Stronghold. I guess I did something right…

ANNOUNCEMENTS: CSAUP 50!

COT: Families, patience, discipline and excellence.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.

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Struggle

AO: thestronghold
Q: tampalibra
PAX: Skeet, Barney, Wham-O, bigbang, Minnie Pearl, bluemule, House Arrest, Squatter (F3 Muletown), Red Skull, Decaf, Shocker (Mark Holmes), Hipster, Young and Restless, Dan and Dave, Chunks, hambone, Ponzi, Purple Tiger, Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
FNGs: 17 Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
COUNT: 36
CONDITIONS: Ripe

WARMUP: SSH x 30, Squats x 10, Merkins x 15

THE THANG:
Grab a block!

In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press

Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry

Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.

All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004

MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.

ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop