Date: 2026-07-16 AO: The Stronghold Q: tampalibra , PAX: Red Skull, Barney, Right Said, Dr. Brown Slip, Decaf, Tinkertoy, Wham-O, Pepsi, Young and Restless, Dan and Dave, hambone, Goose, Barney, tampalibra, Hipster, Pearl (Jonathan Halter), Purple Rain, Top Chef, Stick Death?, Zoomie, Curious?, Cat Woman, Bisquick, Wings Down, Sweet Tooth, Crabby Patty, Blue Cheese, Pinto, Squid, Micro Soft, Gumbo, Dory, FNGs: None COUNT: 33 5 Block Burpees 5 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 25 Block Burpees 25 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 5 Block Burpees 5 Ground-to-overhead
Tortoise and Hair
Date: 2026-07-21 AO: Tortoise and Hair Q: Red Skull , PAX: Young and Restless, Red Skull, Pearl (Jonathan Halter), Right Said, Chunks, Barney, Decaf, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: None COUNT: 19 CONDITIONS: HUMID!!!
WARMUP: Standard pre-run workout – SSH, IWs, Squats, Windmills, Stretches, WMY and Good Mornings OYO.
THE THANG: RUN!!
MARY: Sets of 21, PAX Choice: Burpees, Alabama Prom Date, WWIs, Merkins, Flutters and Hello Dolly’s
MOLESKINE: 6 out of 12 4:13 Strong men set a new PR today. Five 4:13 Strong men are already below 30 mins. This could be the class where everyone breaks 30!
COT: Prayers for strength, wisdom and guidance
WARMUP: Standard pre-run workout – SSH, IWs, Squats, Windmills, Stretches, WMY and Good Mornings OYO.
THE THANG: RUN!!
MARY: Sets of 21, PAX Choice: Burpees, Alabama Prom Date, WWIs, Merkins, Flutters and Hello Dolly’s
MOLESKINE: 6 out of 12 4:13 Strong men set a new PR today. Five 4:13 Strong men are already below 30 mins. This could be the class where everyone breaks 30!
COT: Prayers for strength, wisdom and guidance
Tortoise and Hair – THE FINAL RUN!!!
Date: 2026-06-16 AO: Tortoise and Hair Q: Red Skull , PAX: SalPal, Decaf, Barney, Pearl (Jonathan Halter), hambone, Red Skull, Chunks, Pom Pom, Toe Jam, Gristle, Clueless, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Boogie Man, Puffy FNGs: None COUNT: 19 CONDITIONS: Perfect weather for a 3 mile run – 63 and low humidity
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
WARMUP: Standard pre-run warm-up – SSH, Squats, HBWs, Stretches, WMH OYO
THE THANG: RUN!!!
MARY: Our post-run party was hosted by the crowd favorite SalPal who wasn’t making many friends this morning. Thank you Sally!
MOLESKINE: Today we had 6 PRs and a new class record of 22:07. Not a bad way to end the last run.
ANNOUNCEMENTS: Signing Day is this Friday, 6/19 at 11:30am. Come help this class celebrate employment and enjoy a free lunch of Hot Chicken w/ Mac & Cheese.
The next Tortoise & Hare will be on 7/14 with a brand new class.
The Stronghold
Date: 2026-06-11 AO: The Stronghold Q: Tinkertoy , PAX: Pearl (Jonathan Halter), toga, Tinkertoy, Red Skull, Decaf, Young and Restless, Wham-O, Pepsi, Hipster, Barney, Sean Southall, Goose, TopChef, PeachFuz, Duncan, ToeJamb, MissesWinters, Grasshopper, Gristle, TrainWreck, BoogieMan, KiddyPool, TinderFoot, Puffy, Swiper, Clueless FNGs: None COUNT: 27 CONDITIONS: 75* and moist
WARMUP: SSH, mosey, but kicks, toy soldier, shuffle, hip opener, good mornings, Willie Mays Hayes, Phelps, arm circles, shoulder press
THE THANG: 4 corners 150 reps – Step ups – Merkins – Squats – WW1 Mode of transport: creepers
FitnessGram Pacer Test
MOLESKINE: 150 reps was aggressive
ANNOUNCEMENTS: One week left for 4:13 guys
COT: Financial literacy exam for 4:13 guys
PLAYLIST: White girl bangers
WARMUP: SSH, mosey, but kicks, toy soldier, shuffle, hip opener, good mornings, Willie Mays Hayes, Phelps, arm circles, shoulder press
THE THANG: 4 corners 150 reps – Step ups – Merkins – Squats – WW1 Mode of transport: creepers
FitnessGram Pacer Test
MOLESKINE: 150 reps was aggressive
ANNOUNCEMENTS: One week left for 4:13 guys
COT: Financial literacy exam for 4:13 guys
PLAYLIST: White girl bangers
Tortoise and Hair
Date: 2026-06-09 AO: Tortoise and Hair Q: Red Skull , PAX: Pearl (Jonathan Halter), hambone, Judy, Red Skull, Decaf, Swig, Young and Restless, Wham-O, Barney, Hair Band, Bumble Beattle, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy,, FNG1, FNG2, FNG3, FNG4, FNG5 FNGs: 5 FNG1, FNG2, FNG3, FNG4, FNG5 COUNT: 30 CONDITIONS: 73 degrees and very humid. Broke a sweat before we ended the warm-up.
WARMUP: Standard Pre-Run warm-up: SSH, Squats, IWs, Stretches and a little WMH on your own
THE THANG: RUN!! The usual 3 mile trek around the campus.
MARY: Working down the ladder of Burpees, Squats and WWI, starting at 10 each and making it to 6 before ending with 40 WWIs while waiting for everyone to join in.
MOLESKINE: Today, we had a slow start and a very sloppy finish. Unfortunately, that is how many men go through life. They choose the path of least resistance and buy into the lie that thy can get by with the bare minimum. The result is trading future success for immediate comfort. That is a bad deal every time.
ANNOUNCEMENTS: None
WARMUP: Standard Pre-Run warm-up: SSH, Squats, IWs, Stretches and a little WMH on your own
THE THANG: RUN!! The usual 3 mile trek around the campus.
MARY: Working down the ladder of Burpees, Squats and WWI, starting at 10 each and making it to 6 before ending with 40 WWIs while waiting for everyone to join in.
MOLESKINE: Today, we had a slow start and a very sloppy finish. Unfortunately, that is how many men go through life. They choose the path of least resistance and buy into the lie that thy can get by with the bare minimum. The result is trading future success for immediate comfort. That is a bad deal every time.
ANNOUNCEMENTS: None
Tortoise and Hair – Week 4 Run
Date: 2026-06-02 AO: Tortoise and Hair Q: Red Skull , PAX: DintyMoore, Chunks, Hair Band, hambone, Right Said, SalPal, Barney, Pearl (Jonathan Halter), Judy, Red Skull, Wham-O, Decaf, Crawlspace, Stir Fry, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 27 CONDITIONS: 65 degrees…perfect PR weather!
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.
Tortoise and Hair
Date: 2026-04-14 AO: Tortoise and Hair Q: Red Skull , PAX: Chunks, Barney, Young and Restless, Wham-O, Decaf, Right Said, Pearl (Jonathan Halter), Red Skull, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 16 CONDITIONS: 64 degrees – perfect PR weather!
WARMUP: Standard Pre-Run Warm-Up – SSH, Squats, IWs, Stretches, WMH and others OYO
THE THANG: RUN!!
MOLESKINE: For the first time in 4:13 Strong history, every 4:13 Strong man finished the 3 mile run in under 30 minutes! What a joy to have such a fast class. Let’s hope they are able to maintain the momentum as they transition to the Work Phase of the program.
ANNOUNCEMENTS: Signing Day is this Friday at 11:30am. ** NO TORTOISE & HARE UNTIL 5/12 ** Keep running on your own and come back faster and stronger.
COT: Prayers for wisdom and courage as our men transition into the Work Phase
WARMUP: Standard Pre-Run Warm-Up – SSH, Squats, IWs, Stretches, WMH and others OYO
THE THANG: RUN!!
MOLESKINE: For the first time in 4:13 Strong history, every 4:13 Strong man finished the 3 mile run in under 30 minutes! What a joy to have such a fast class. Let’s hope they are able to maintain the momentum as they transition to the Work Phase of the program.
ANNOUNCEMENTS: Signing Day is this Friday at 11:30am. ** NO TORTOISE & HARE UNTIL 5/12 ** Keep running on your own and come back faster and stronger.
COT: Prayers for wisdom and courage as our men transition into the Work Phase
Tortoise and Hair
Date: 2026-04-07 AO: Tortoise and Hair Q: Red Skull , PAX: Brown Slip, Crawlspace, Barney, Hipster, Right Said, Chunks, Pearl (Jonathan Halter), Wham-O, Red Skull, hambone, Decaf, SalPal, Young and Restless, Squid (Boise), Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 22 CONDITIONS: Perfect PR weather, 46 with a hint of a sunrise
WARMUP: Led by Cheese Wiz who took us through the standard pre-run activities
THE THANG: RUN!!!
MOLESKINE: We had five out of eight 4:13 Strong guys set a PR today, and 7 out of 8 finished below 30 mins. This is by far the fastest class we have had. Next week, everyone finishes sub 30!
ANNOUNCEMENTS: The Standing Strong Dinner is this Thursday. If you are interested in joining us, let me know. We have a few available seats.
Signing Day for this class will be Friday, 4/17. Make plans to enjoy the celebration and stick around for some lunch and fellowship. We will begin the ceremony at 11:30am.
COT: Prayers for strength, healing and guidance
WARMUP: Led by Cheese Wiz who took us through the standard pre-run activities
THE THANG: RUN!!!
MOLESKINE: We had five out of eight 4:13 Strong guys set a PR today, and 7 out of 8 finished below 30 mins. This is by far the fastest class we have had. Next week, everyone finishes sub 30!
ANNOUNCEMENTS: The Standing Strong Dinner is this Thursday. If you are interested in joining us, let me know. We have a few available seats.
Signing Day for this class will be Friday, 4/17. Make plans to enjoy the celebration and stick around for some lunch and fellowship. We will begin the ceremony at 11:30am.
COT: Prayers for strength, healing and guidance
[Tortoise and Hair] Tortoise and Hair
Date: 2026-03-31 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Red Skull, Chunks, Pearl (Jonathan Halter), Decaf, Right Said, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Perfect day for a PR if it wasn’t for the locked gate!
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.
The Stronghold
Date: 2026-03-26 AO: The Stronghold Q: Wham-O , PAX: Pearl (Jonathan Halter), Swig, Red Skull, Wham-O, Hipster, Dan and Dave, Tinkertoy, Barney, Nut spread, 4:13 strong men, Sparky FNGs: 1 Sparky COUNT: 19 CONDITIONS: first warm morning
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent