Tag: Ol’ McDonald

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Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

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3’s a crowd

AO: thestronghold
Q: Minnie Pearl
PAX: Dan and Dave, Skeet, Red Skull, toga, Ripcord, Young and Restless, Decaf, Purple Tiger, Minnie Pearl, Ol’ McDonald, C#, Dreamcast, World Tour, Crockett, Vera Wang
FNGs: None
COUNT: 15
CONDITIONS:
Comfortable
WARMUP:
Nope
THE THANG:
Divided into 5 teams of 3 and played several “games”
-cheerleader merkins
-coupon relay race
-catch us if you can
-coyote ugly

Mary’d out with Guantanamo
MOLESKINE:
“Now faith is the substance of things hoped for, the evidence of things not seen.”
‭‭Hebrews‬ ‭11‬:‭1‬ ‭NKJV‬‬
bible.com/bible/114/heb.11.1.NKJV

ANNOUNCEMENTS:
Signing day November 1!
The struggle November 1-2

COT:
Kept Private

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Tortoise & Hare – Week 5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, SalPal, Chunks, hambone, Ol’ McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 15
CONDITIONS: Our first cool run of the season – 46 degrees

WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.

THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.

MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.

ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.

COT: Prayers for strength, guidance and focus.

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Tortoise & Hare, S5E2

AO: thestronghold
Q: Red Skull
PAX: Papa Bear, Pop-A-Lock, Chunks, Crawlspace, Right Said, Young and Restless, SalPal, Hair Band, Speedway, Zoro, Filet O Fish, Ol’ McDonald, Crockett, DreamCast, C Sharp, 10 Pack, Pearl, Snapper, Slash, Vere Want, Humble Boxer, World Tour
FNGs: None
COUNT: 23
CONDITIONS: 66 degrees and humid

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: Get into assigned pace group (led by at least one F3 man). We had a total of five groups: 26:00, 28:00, 30:00, 32:00 and 34:00. Things went even better than expected with 10 of 14 4:13 Strong men reaching a new PR, one of which was a new course record for the class of 25:12.

MOLESKINE: It is much easier to push yourself and do hard things when you have someone doing them with you. Thank you to my F3 brothers for slowing down and encouraging the 4:13 Strong men. We had a huge lift in confidence today with so many new PRs.

ANNOUNCEMENTS: The Struggle 003 is 11/1. This is a Friday night so no need to worry about work the next day. Stay tuned for more details. If you are ready to lock in your spot, let me know.

COT: Many prayer requests for endurance, strength and perseverance.