WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: the usual
THE THANG: 100 burpees! Oh and we did some stuff around this like the stairs and dips etc
ANNOUNCEMENTS: 2.0 workout, chilliteria, check slack…
COT: love community and bonds we form through f3. Invite friends!
WARMUP: 10 each IC
SSH
IW
Abe Vigodas
Mosey to the field
THE THANG:
Upon arrival to the field, I plotted out the four corners that would become our workout areas.
The four corner workouts were as follows:
1) 10 merkins IC
2) 10 SDS IC
3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye.
4) 10 Standard Squats IC.
The mode of travel between each corner varied each round.
1) Lunge Walk
2) Bernie
3) Duck Walk
4) Sprint.
5) The final round was a combo of all of the exercises and all of the modes of transportation.
We finished at the top of the stairs with 50) LBCs and then a Mosey back to the start.
MOLESKINE: coffee be Freakonomics was his own unique blend which was amazing.
ANNOUNCEMENTS:
Night Moves Thursday
Grow School
Octoburpee (w/ world record burpee count to end the month)
COT:
Prayers for Catfish MiL
Salami potential new job
The death of a young lady on the light rail has left me shaken.
Any unspoken prayers.
WARMUP:
20 Burpees – 5 at a time
Mosey to the Coupon Hiding place
THE THANG:
Circuit 1:
Round 1 (20 Reps)
– Squat Thrusters
– Bent over Rows
– Merkins on Block
– Block Swings
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)
Circuit 2:
Round 1 (20 Reps)
– Flutters holding block over head
– BB Situps
– Plank Block Pull throughs
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)
Circuit 3
Round 1 (20 Reps)
– Step Up
– Squats
Round 2 (15 Reps)
Round 3 (10 Reps)
Round 4 (5 Reps)
Mosey back to StartEx
10 Burpees
MOLESKINE: F3 is a gift to be given away. Now is the perfect time with perfect weather. Think of those guys that would benefit from this. Don’t be shy, just do it.
ANNOUNCEMENTS:
CSAUP 50 – Friday Night
31 on 31 – 31 Mile Ruck October 24th overnight. Talk to Choo Choo
COT: Prayers for the Families in MN. Happened after our workout, but keep them in your prayers.
WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.
THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks
MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.
ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!
COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.
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.
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.
