Tag: Natural Ice

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Parking Garage of Glutes

AO: handsomizer
Q: Natural Ice , Spinal Tap
PAX: Spinal Tap, Old Maid, Freakonomics, bluemule, Natural Ice, Swamper, Lance Brock
FNGs: 1 Lance Brock
COUNT: 7
CONDITIONS: Wet and Wild

WARMUP: SSH, Stretchin, Merks

THE THANG: -Ran to the Parking Garage-
Natural Ice wanted to keep it simple
11s -Merks on one level and WW1s on the other – Keep it moving

Then Spinal Tap – went for A Dora, single leg glut bridges, reverse lunges, Romanian Split Squats, Advanced Alabama Prom Dates.

Lots of Running and Glute exercises

MOLESKINE: You only get wet once

ANNOUNCEMENTS: Holy Smokers Thursday night,

Spinal Tap & Natural Ice launching a small group this wednesday night. Kick off is 6:45 at Hopping River North – with Trivia

COT: Prayers lifted!

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Sand Bag Tabata

AO: insane_train
Q: Natural Ice
PAX: Piglet, Juicy J, El Capitan, Shakira, Wolfpack, Siri, Natural Ice
FNGs: None
COUNT: 7
CONDITIONS: Actually pretty nice

WARMUP: SSH, Stretching, Merkins

THE THANG: – Tabata Time –

Thang 1 – 50 seconds AMRAP, 10 seconds rest
– Plank Pull Throughs
– Squats
– Merks
– Lunges
– Around the World
– Run around the track
– WW1s

Thang 2 – Burpee A Clockalypse – Now with Sand Bags

5 Burpees on the minute – but this time your lifting the sandbag over your head and dropping it
Remainder of the minute PAX performed a “resting” ab exercise
We through another lap around the track to catch out breath halfway through

MOLESKINE: Parenting is Hard, you are not alone, it does get better, there is hope!

ANNOUNCEMENTS: Mens Small Group kick off tonight at Hoppin River North at 6:45 pm.

Holy Smokers tomorrow Night

COT: Prayers were lifted!

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New Year Beatdown

AO: handsomizer
Q: Old Maid
PAX: Cuban Missile, Grape, Natural Ice, Old Maid, Salami, Spinal Tap
FNGs: None
COUNT: 6
CONDITIONS:
Cool and clear

WARMUP:
30 SSH
30 Baby Arm Circles
15 Air Presses
Good Mornings OYO
Willie Mays Hayes OYO
Worlds Greatest Stretch

THE THANG:
Mosey to stairs
Split into teams of 2
Partners take turns running stairs or doing exercise. At each landing, exercise changes.
Burpees
Merkins
Freddie Mercuries
Reverse Lunges

MOLESKINE:

ANNOUNCEMENTS:
Eat clean until Valentines Day (I forgot what it’s called :man-shrugging:).

COT:
Prayers for Grape’s dad’s surgery, Old Maid’s brother, Salami’s healing

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

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!

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NYE Countdown

AO: titan
Q: Spinal Tap
PAX: Natural Ice, Good Morning America, SalPal, Pep, Tim the Toolman, Choo Choo, Juicy J, Right Said, bluemule, Hipster, Papa Bear, Young and Restless, Stumbles
FNGs: None
COUNT: 14
CONDITIONS: :cold_face:

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!

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Sleigh Ride

AO: titan
Q: DintyMoore
PAX: SalPal, Haggis, Strutter, Natural Ice, DintyMoore, Sherlock, Crawlspace, Chunks, Spinal Tap, Young and Restless, Space Baby, Squatter, Juicy J, Tim the Toolman, Stumbles, Tool Bit, Leonardo, Ronaldo, Ice Tea, Ice Cube, Diego, , Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
FNGs: 5 Sticks (2.0 FNG), MVP (2.0 FNG), General (2.0 FNG), Lieutenant (2.0 FNG),
COUNT: 28
CONDITIONS: Merry and Bright

WARMUP: PAX led

THE THANG:
Partner/2.0 travels while the other does Reps of each station

🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)

FORMAT

5 Stations

4-5 minutes per station

AMRAP / Laps

Kids’ reps count DOUBLE

🔴 STATION 1 – Build the Sleigh

PAX: Cinderblock Goblet Squats

Kids: Brick Squats

Score: Total team reps

🔴 STATION 2 – Deliver the Presents

Partner Run Relay

PAX carries block

Kid runs unweighted

Switch each lap

Score: Total laps

🔴 STATION 3 – Stock the Shelves

PAX: Cinderblock Overhead Press

Kids: Brick Press

Score: Total team reps

🔴 STATION 4 – Santa Sack Carry

Bear Hug Carry to pole & back

Relay style

Kids = shorter distance

Score: Completed carries

🔴 STATION 5 – Chimney Climb

PAX: Block Rows or Deadlifts

Kids: Brick Deadlifts

Score: Every 10 reps = 1 chimney

MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night

ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.

COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out

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THE 12 BLOCKS OF CHRISTMAS

AO: westeros
Q: Natural Ice
PAX: Sherlock, Papa Bear, Red Skull, Young and Restless, DintyMoore, Grape, Right Said, Vector, Michelin Man, bluemule, Chunks, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 13
CONDITIONS: Jolly

WARMUP: SSH, Imperial Walkers, Merkins, Streeechin

THE THANG: THE 12 BLOCKS OF CHRISTMAS

• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH

Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.

I clocked 2.3 miles of running and 584 calories

MOLESKINE: Do hard things – put the Weight in Weighteros

ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!

COT: Prayers for Grapes fathers health and family

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Dumb Deck of Death

AO: handsomizer
Q: Natural Ice
PAX: Salami, Old Maid, Spinal Tap, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: festive

WARMUP: SSH – ARM Circles – Imperial Walkers

THE THANG: Deck of Death but Dumb
Kings, Aces, and Jokers – run up stairs 5 burpees
Hearts – Hand Release Merkins
Spades, Diamonds, and Clubs —- who even knows anymore— something was supposed to be WW1s, Crunches, and Squat Jumps.

MOLESKINE: Next time I will bring a Print out reference chart

ANNOUNCEMENTS: Christmas Party Tonight!
Christmas Eve 2.0 at Titan

COT: prayers for Salami to be healed fast

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Trail Runners 50K training =?utf-8?q??= 🤡

AO: nashville-running
Q: Chunks
PAX: Natural Ice, Right Said, Derby, Juicy J, Focker, Chunks
FNGs: None
COUNT: 6
CONDITIONS: 26 degrees NP

WARMUP: upper left groin stretch

THE THANG: 5.1 mile Mossy Ridge Trail run

MOLESKINE: good conversation trying to stay warm

ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:

COT: