Tag: Natural Ice

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Trivia Time

AO: thestronghold
Q: Chunks
PAX: bluemule, Skeet, Decaf, Right Said, Red Skull, Dan Tanna, Natural Ice, Ripcord, Young and Restless, Lightweight, Speed Walker, Trajectory, Baby boy, Longway, Skid Mark, Temper Tantrum. Five Points
FNGs: None
COUNT: 17
CONDITIONS: Nice

WARMUP: Gave a 5 min warning to stretch, cause we had a lot to cover

THE THANG:
5 rounds of Questions with running and burpees in between

Round 1 – F3 and 413 Values
Round 2 – Bible
Round 3 – Financial Literacy
Round 4 – Workplace
Round 5 – Requirements to graduate

Team Concrete was victorious.

On our way back to the Startex we stopped at the stop sign. I gave bluemule a 7 second head start and the rest of the PAX had to catch him or do burpees.

A couple of men caught him and gave up right at the end and didn’t finish strong. bluemule gave a rousing speech about not quitting when you see the finish line.

I always make a point to tell the 413 men at this point that I love them and am proud of them. Then implore them to keep working hard cause the next phase is the hardest.

Always honored to lead here.

This is a big week for the 4:13 men. Final run on tuesday, final workout on Thursday and Signing day on Friday.

Mark your calendars now and make it a point to come encourage these men this week. They will be fielding job offers and can always use a sounding board to make the best decision.

SYITG, Chunks
MOLESKINE:

ANNOUNCEMENTS:

COT:

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Handsomizer 8/16/24

AO: handsomizer
Q: Salami
PAX: Spinal Tap, Patty, Old Maid, Natural Ice, Rocket Mortgage, El Pollo Loco, Goofy, Wedding Singer
FNGs: None
COUNT: 9
CONDITIONS: A touch cooler than lately

WARMUP:
Motivators from 7
Mosey around the stadium
Karaokes
Butt kickers
High knees
Arrive back at grass
Jane fondas IC 10 each leg

THE THANG:
10 merks
16 Freddie Mercurys
10 diamond merks
16 plank jacks
10 wide merks
16 mountain climbers
ALL IC

Run to side of stadium and back

10 drop n chops (squat, left knee up, squat, right knee up = 1 rep)
16 leg lifts
10 Peter Parkers
16 WWIs
10 squats
16 V-ups
ALL IC

Stair run

30 SSH IC
30 Moroccan night clubs IC
20 Supermans IC
20 AL prom dates IC
10 burpees

Run through parking lot and back
10 8ct body builders

2 mins of Mary

MOLESKINE:

ANNOUNCEMENTS:
Wedding Singer F3 disc golf @ Crockett Park 0600 Saturday 8/17
Natural Ice wants more ideas for 2nd F shindigs
8/21/24 convergence at III Pillars

COT: Wedding Singer reminds us to be present for our kids/loved ones while they are around
Keep Blueliner in your thoughts and prayers, stop by if you can. Bring stogies

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Tortoise & Hare, episode 4

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Michelin Man, Hair Band, Chunks, Natural Ice, hambone, SalPal (retired), bluemule, Focker, Judy, Decaf, DintyMoore, Spammer (Charlotte), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: Unbelievable beautiful mid-August morning – 68 degrees and a break in the humidity.

WARMUP: Standard pre-run warmup – SSH, HBWs, Squats, Leg Stretches, WMH OYO.

THE THANG: Find your Pace Partner and RUN!! Congrats to Judy and Focker for bringing their group in with a PR two weeks in a row! We had a total of 4 PRs this morning among the 4:13 Strong men. Thank you to my F3 brothers for such a strong showing and for being so encouraging.

MOLESKINE:

ANNOUNCEMENTS: 9/11 Convergence, The Struggle on 11/1, Tennessee Tussle on 11/9

COT: Prayers for focus, strength and endurance.

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Queen of the Stairs

AO: handsomizer
Q: Grape
PAX: Strutter, Focker, Spinal Tap, Natural Ice, Freakonomics, bluemule, Patty, Salami, caprate, Old Maid
FNGs: None
COUNT: 11
CONDITIONS: wonderful, especially with the sounds of Freddie Mercury in the background

WARMUP: 52 SSH, 13 LBAC F, 13 LBAC R, 13 OH Press, 13 Seal Claps, mosey to the bottom of the stairs

THE THANG: deck of death!
Aces and faces- stair run with a burpee
Hearts- Merkins
Spades- squats
Clubs- WW1’s
Diamonds- Dry docks

MOLESKINE: do you guys remember doing anything other than running the stairs? I don’t feel like my body even registered doing any merkins or squats. Agreed with the positive feedback that having some stationary work provides for good mumble chatter. Even though my knee really hurt by the end, was able to finish strong thanks to being pushed by some of y’all. Good work out there.

ANNOUNCEMENTS: check slack, things seem a little slow?

COT: Patty is getting married on 9/8, prayers for his friend Tom, Salami is one step closer to selling his place in Cali, Natty and Spinal Tap are starting a men’s Bible study…and I may have missed one more

:grapes:

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Tortoise & Hare, Episode 3 of 6

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, bluemule, Chunks, hambone, Focker, Natural Ice, Michelin Man, Longhorn, Judy, Right Said, Crawlspace, SalPal (retired), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 24
CONDITIONS: 73 degrees, low humidity, beautiful sunrise – a perfect day for a run.

WARMUP: Assign PAX to their pace groups and begin the standard warmup – SSH, Squats, HBWs, Stretches

THE THANG: Every man was assigned a group to run with. It was the task of each man to stay with the assigned group. Doing so would ensure a Personal Record time for every 4:13 Strong man. Four were successful, six could not do it.

Congrats to Speed Walker (25:49), Five Points (26.23), Baby Boy (26:27) and Temper Tantrum (28:58).

Thank you to all of my Pacers for setting and holding the bar.

MOLESKINE: The 4:13 Strong men are in week 4. This has traditionally been the hardest week of the 40 Day, not because we do anything different, but because the men become comfortable and over confident. Please keep the 4:13 Strong men in your prayers this week…they all need it!

ANNOUNCEMENTS: Signing Day for this class will be Friday 8/30 at 11:30am. Join us, help celebrate what our men have accomplished and enjoy a delicious lunch of Hot Chicken with Mac & Cheese.

COT: Prayers for strength, healing and endurance.

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I Hate Math

AO: westeros
Q: CubCadet
PAX: Tim the Toolman, Red Skull, Pep, Vector, Hedwig, Spinal Tap, Sherlock, Natural Ice
FNGs: None
COUNT: 9
CONDITIONS: Sweat thru the shirt during warmups

WARMUP: 6 pax carried 1 picnic table to the corner just because. Then last man up mosey almost to the school, turn around back to corner. Standard warmups (SSH, WMH, GM, LBAS, Squats, etc).

THE THANG:
– Pax lined up youngest to oldest (math), counted off by 3s to make teams. .
– Three teams of 3 going for max reps of exercises with movements up / down hill (to port-a-potty as marker).
– Pax A does dips at top while Pax B jogs down to Pax C who was doing BBSU at bottom. Pax B tags out Pax C who Bernies up to tag out Pax A…continue for 13 minutes. Change exercises to Merkins at top, squats at bottom for 13 more minutes.
– Team of Spinal Tap Vector and Hedwig won, 1532 to 1403 to 1252. (lots of math). Their prize was to run with medicine ball to stairs and back to flag (conspicuously missing due to bluemule “software update”)
– Rest of pax moved picnic table back then did dealer’s choice Mary, before winning team joined us.

MOLESKINE: Mental challenge was keeping track of the numbers in the song titles. All songs had numbers in title. Vector missed at least one, which means the Q won :face_with_rolling_eyes:
– Fifteen, 1000 Nights, Summer of 69, 100 Years, 3 AM, 57 Channels, 1979, 50 Ways to Leave Your Lover, Positively 4th Street, 25 or 6 to 4, 365 = 3677 (last math)

ANNOUNCEMENTS: Vector is back. We missed you. Though westeros is not technically the most RESPECTed AO in Nashville, you do the math. Pep has a theory he will share about us old people. He’ll share.

COT: Prayers for a good week of leadership and fellowship. Hedwig and his wife having big tests for 2.0. Thanks for the chance to lead.

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Fun w/ Crawlspace

AO: thestronghold
Q: Crawlspace
PAX: Natural Ice, Dan Tanna, Red Skull, toga, Dan and Dave, Decaf, Chunks, Night Light, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory, Peso, Soft Soap
FNGs: None
COUNT: 21
CONDITIONS: 81 and HUMID!

WARMUP: Everything we also do, but in reverse order

THE THANG: Partner Up, grab a block and head to the basketball court.

Ring of Fire, Crawlspace Version – Regular Ring of Fire but each PAX does the the full compliment of merkins when it is their turn. With 21 PAX, we made it around the circle one time before most had tapped out.

Partner Work – One partner works while the other travels the length of the basketball court and back:
– Curls / Bear Crawls x 3
– Overhead Press / Lunge x 3
– Squats / Obamas x 3

Circle Up for Mary:
– 5 minutes of WW1s

COT: Lots of prayer requests for strength, wisdom and perseverance. Closing prayer offered by Temper Tantrum.

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At least I caught it

AO: handsomizer
Q: Detective Pikachu
PAX: Natural Ice, Rocket Mortgage, Right Said, bluemule, Blueliner, DintyMoore, Wet Wipes, Good Morning America, Chunks, Salami, Patty, Hedwig, DintyLess
FNGs: None
COUNT: 14
CONDITIONS: Humidity 10/10

WARMUP:
Mosey to Bottom Of Stairs
OYO stretching
Bearway to heaven

THE THANG:
Kickball! With 5x Squat Jumps every 3 outs
MVPs:
Blueliner
The Ground
The Foul Line

MOLESKINE:
It was a pleasure to end my F3 Nashville Journey with my last Q at the AO that Natural Ice, BnB, Blue Nile, and I started. I have loved every second of working out in the Gloom with you boys, and when we visit Nashville, I’ll SYITG

ANNOUNCEMENTS:
Combined going away and our 2.0’s first bday party tomorrow. Details will be on 2nd F channel
5K at Handsomizer tomorrow night through Nashville SC. Contact Salami for details

I’m moving August 3rd to Woodruff, SC. I would appreciate your help in loading the uhaul starting at 6am on 8/3. Coffee and doughnuts will be provided. Please HC to me so we will know how much to buy.

I’ll be at some AOs next week, but this was my last Q here.
So, for the last time in Nashville, DP out.

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Tortoise & Hare, ep 1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Chunks, bluemule, Michelin Man, Focker, Natural Ice, SalPal, Decaf, Longhorn, Judy, Duncan (F3 Waxhaw), Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: None
COUNT: 25
CONDITIONS: 73 degrees and very humid

WARMUP: SSH, Squats, IWs, Right over Left, Left over Right, WMH

THE THANG: RUN!! The first 3 mile run for the new class and for some of our F3 PAX. The 4:13 Strong men started of in a sprint and made it to the first turn before they started walking. We had a fast finish of 26:15 and an “all in” time of 38:34. Not bad for the first run. We will do one more run before breaking into Pace Groups.

Thank you Michelin Man for leading the wrap up exercises as we brought in the six.

MOLESKINE: Thank you to my F3 brothers for coming out this morning. Your presence makes a huge difference for the 4:13 Strong men.

COT: Prayers for strength, wisdom, courage and endurance.

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Dragonslaying and Other Recreational Activities

AO: handsomizer
Q: SalPal
PAX: Black Lung, Freakonomics, Strutter, Cuban Missile, Rocket Mortgage, Frasier, Betty Ford, Patty, Natural Ice, Blueliner
FNGs: None
COUNT: 11
CONDITIONS: Epic

WARMUP: WMH + Mosey

THE THANG: Tiamat is a legendary five headed dragon goddess with high armor class, limited magical immunity, elemental resistance, the works.

How do you take down this dragon? Sweet sweet sustained damage per second.

Start with 1 Durpee at the bottom of the stairs. Run up to each landing and back, doing a durpee at the bottom. Each landing is 5 Dips, 5 Derkins, 5 Dive Bombers, 5 Diamond Merkins.

Repeato, increase Durpee by 1 and landing reps by 5. Finish doing 5 durpees at the bottom and 25 reps at each landing.

MOLESKINE: Black Lung made a healing joke. I laughed/coughed up blood.

ANNOUNCEMENTS: A lot happening. Bourbon run (see Strutter), Brew Ruck, Hunger Games, Night Moves, Castle Run, Gulliver’s Travels.

COT:
Lift up the men who need F3.