WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Chunks started us off with a challenge….achieve 3 PRs in the next 4 runs and win an All Out Running Co shirt!
He then led us through our pre-run warm-up – SSH, Squats, Stretches
THE THANG: Partner up and run. As the name indicates, we had a bunch of hares from the start. A herd of 10 4:13 Strong men took off like they were being chased while 2 stayed comfortably in the rear. By the time we hit the smoke stack, 5 of the 10 were gassed. By the time we circled the barn another 3 dropped back. But 2 maintained the quick pace and finished in the run in 25:00.
The six gave us more than enough time to work through a Burpee + Squat Apocalypse with some Flutters and WWIs at the end just for fun.
MOLESKINE: Failure to join the circle at the end of the workout resulted in a little extra running as a reminder of the importance of putting the group’s needs before your own.
ANNOUNCEMENTS: CSAUP 50 Miler coming up at the end of August. Get your 5 man team together now and remember that there are some 4:13 Strong guys that can help fill team gaps if needed.
COT: Prayers for Wendy’s in the loss of his sister; prayers for strength, wisdom and endurance.
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.
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.
WARMUP: do that on your own time
THE THANG: SSH, IST, merkins, mosey
more mosey, more merkins
bear crawl x 10
pull ups + count up on burpees
lunges + bear crawls around tennis court
UH OH, WHAT’S THAT!?!?! Black Lung penalty is in effect for 21 minutes late. hambone multiplier is also in effect for 2x effort. The meaning of life is 42, and 42 burpees were done (mostly).
MOLESKINE: I don’t think I’ve ever seen bluemule hug a tennis court net–definitely a first. I also have a suspicion that our heralded AOQ was not out of the FS until 0517 this morning based on the poopyness level in the face.
Old Maid, you looked concerned during the sprints, but then you had a blast of energy and you crushed it. I saw the back give out on the burpees–sorry, it’s a short man’s game. Speaking of which, I think Tim the Toolman probably did 50+ burpees; he’s a show off, but he missed the meaning of life (which is 42).
caprate and Shy Guy had their moment of doubt, but once they remembered the Q was a wide man shaped like a barrel, they knew he would tucker out.
Black Lung you’re not late, you’re just chronologically challenged. You found us, and that’s what counts. Speaking of finding us, Drop Trow only had one parking lot to look in so it was easy today.
Michelin Man, I did keep it to 5 push ups. There was also a half-decent amount of running. To be honest, I planned for more, but the arrival of 42 helped redefine the meaning of the workout.
ANNOUNCEMENTS: silent crew
COT: silent crew, but we prayed to Jesus Christ and asked for the improvement of our lives.
PLAYLIST RATING: C’mon, you knew what it was going to be.
https://www.youtube.com/watch?v=QtXby3twMmI
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
WARMUP: the usual SSH, LBAC, etc
THE THANG:
Mosey to turf and slow cadence dips, irkins, dirkins, step ups.
Mosey to bottom of stairs for stairway to heaven with incline merkins with various workouts at each platform.
Timed runs with each second over for each runner equal 1 burpee. First round the fastest time was 19 seconds and any time over that the second round was more burpees.
Stairway to heaven with double jumps and each pax calling an ab workout at each platform. Natural Ice pretty much knew all the artists for the songs hence avoiding burpee penalty.
ANNOUNCEMENTS: July 4th convergence at Handsomizer. 1st F and Nantaan handoffs coming up next week!
COT: Clarity of job situation and financials. Peace around the world.
WARMUP: none
THE THANG:
Rectangle (wrektangle)
– One partner runs the rectangle
– Second partner does slow movement until first partner gets to him
– Slow movements:
– Komodo dragon
– Crabwalk
– Bear crawl
– Lunge
– 7’s
– hand release merican
– Lieutenant Dan
ANNOUNCEMENTS:
– Ragnar run – ask Chunks or Salami for details
– Jul4 convergence at handsomizer
– June 26: nantan hand off at green machine
COT:
Prayers
– salami job
– Middle East peace
– Travel visa for game stop
WARMUP:
30 SSH IC
30 Arm Circles IC
10 Meekins
Hamstring / Glute stretches
Willie Mayes / Good Mornings OYO
THE THANG:
Mosey to the circle by the gym.
Split into 2 teams. With one member from each team running the circle, the rest of the PAX performed squats. When the runners were finished, then next team members in line took a turn running, while the rest of the PAX continued to do squats. Continued until all members ran.
Repeated process four more times doing Freddy Mercuries, Carolina Dry Docks, Reverse Lunges, and Merkins.
Also did:
– 30 WWIs
– High knees / burpees
– Mosey back to start
– 5 minutes of merry
MOLESKINE:
ANNOUNCEMENTS:
July 4th convergence at Handsomizer
COT:
No call outs. Prayers for leadership and the country
WARMUP:
15x SSH
10x FLBAC
10x RLBAC
10x Good Mornings
10x WMHs
THE THANG:
Part 1, led by Freakonomics :
OYO, PAX did the following
– 20 Merkins, plank hold till all in
– 40 Squats, chair hold till all in
– 20 Carolina dry docks, dry dock hold till all in
– 40 Lunges, squat hold till all in
Mosey down to the field
Part 2, led by YHC: Ultimate Frisbee!
Team Bomber-ish: Purple Tiger Hedwig Papa Bear Firefox
Team Handsome-ish: SalPal Freakonomics Natural Ice Salami Old Maid
Scoring teams walked and did 5 burpees. Scored upon teams stayed and did 15 merkins. Team Handsome-ish rotated out a player who exercised on the sidelines. Team Bomber-ish did a fair number of burpees to start but Team Handome-ish mounted a comeback late that was not enough to make up the margin that no one was keeping track of.
CubCadet and Vector walked and heckled. You can’t have ultimate without hecklers. This is the way.
MOLESKINE:
– Enjoyed witnessing Hedwig discover of the joy of ultimate. “I get why lacrosse players quit the team for this!”
ANNOUNCEMENTS:
– Game night next Friday, YHC hosting
– Convergence at greenmachine, check Slack
– July 4th convergence, check Slack
COT:
– Job searches and friends/family health
– All PAX shared a word/phrase of gratitude
