Tag: Red Skull

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Warm Welcome

AO: thestronghold
Q: tampalibra
PAX: Decaf, Skeet, Dan and Dave, Dan Tanna, Goodwill, Chunks, Young and Restless, Barney, Red Skull, Pearl (Jonathan Halter), Wham-O, Hipster, Tater, Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
FNGs: 15 Zumiez, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Torta, Giggity, The Count, Chicken Little, Guppy, Stir Fry, Bedazzle, Sticky Fingers, Nut Spread
COUNT: 29
Red Skull commented that we saw the softer side of Tampa today :joy:. Nothing too brutal, didn’t harp on cadence, and didn’t start with burpeeapocolypse!

Warm ups:
SSH x 50 (to get the heart rate going, warmup, and stop the complaints about the cold weather)
Squats x 10
WMH x 10 OYO
Air Press x 50
LBAC x 10 each
Finger Bangers x 10

Grab a coupon and mosey to the courts.

Without explaining group 1 vs group 2 here is what we did:
Perfect Merkin x 20
Mosey (either murder bunny or lunge)
Ground to shoulder x 20
Mosey back

R&R 15, 10, and then 5

Then. same pattern with:
We’re Not Worthy x 5
Mosey (no blocks)
Thruster x 5
Mosey back

R&R 10, 15, 20

Back to startex, circle up for name-a-rama, started burpees instead bc everyone wanted to dilly dally getting back to startex.

These men are breaking deeply rooted habits and ways of living/thinking. Pray for them. Pray the Lord gives them the vision to see why they need it, courage to do the hard things, and confidence that they can accomplish it despite the difficulty,

…And we named a dude Nut Spread :peanuts:

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WEIGHTsteros 4

AO: westeros
Q: Michelin Man , Vector
PAX: bluemule, Red Skull, Vector, Old Maid, Spinal Tap, Tim the Toolman, Michelin Man, Pep
FNGs: None
COUNT: 8 pack
CONDITIONS: insta-cold

WARMUP: standard jog around the park

THE THANG:

1. Sevens

Thrusters in middle of parking lot.
Murder bunnies as mode of travel (modify to lunge walk if needed).
Blockees at the Christmas tree pile.

2. Acronym circle- BLOCKS

Do the following:
Big boy sit-ups
Lunges (2 is 1)
Overhead press
Curls
Kettlebell swings
Squats

Did sets of 5x, 5x, 10x, and 5x.

3. Mary. Cool guys incorporated the block in their Mary call. Thank you cool guys.

MOLESKINE: Didn’t want to come. Glad I went. Workout got better with every murder bunny.

ANNOUNCEMENTS: YHC Grinchingly stealing all the Qs in December is over. Back to regular rotation next week. As repayment, those in attendance received a brand new, gently used cinder block as a holiday gift. BRING YOUR OWN COUPN EVERY WEEK MOVING FORWARD.

COT: thank you LORD. Amen.

Subsequently, Doseteria was held at Star Bagel.

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THE 12 BLOCKS OF CHRISTMAS

AO: westeros
Q: Natural Ice
PAX: Sherlock, Papa Bear, Red Skull, Young and Restless, DintyMoore, Grape, Right Said, Vector, Michelin Man, bluemule, Chunks, Tim the Toolman, Natural Ice
FNGs: None
COUNT: 13
CONDITIONS: Jolly

WARMUP: SSH, Imperial Walkers, Merkins, Streeechin

THE THANG: THE 12 BLOCKS OF CHRISTMAS

• Start each round with Run Around the Block
• Perform the current day + all previous days
• Movements stack every round
Pax waiting on the 6 with SSH

Day 1 – Run Around the Block
Day 2 – 2 Block Burpees
Day 3 – 3 Block WW2 Sit-ups
Day 4 – 4 Block Overhead Presses
Day 5 – 5 Block Thrusters
Day 6 – 6 Block Bent-Over Rows
Day 7 – 7 Block Squats
Day 8 – 8 Block Curls
Day 9 – 9 Block Merkins
Day 10 – 10 Block Russian Twists
Day 11 – 11 Block Chest Presses
Day 12 – 12 Block Lunges – The last day we grabbed the coupons and ran one last time around the block and back to the start.

I clocked 2.3 miles of running and 584 calories

MOLESKINE: Do hard things – put the Weight in Weighteros

ANNOUNCEMENTS:
2.0 Work out at titan at SIX THIRTY!
New Years Day Convergence at thestronghold with a Q Hand off!

COT: Prayers for Grapes fathers health and family

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WEIGHTsteros #3

AO: westeros
Q: Michelin Man , Vector
PAX: Vector, Tim the Toolman, CubCadet, Spinal Tap, Michelin Man, Papa Bear, Red Skull, Squatter, Pep, Oil Rig(?), Cash Crop
FNGs: 1 Cash Crop
COUNT: 11
CONDITIONS: 14 degrees and completely dry. Not that cold? Red Skull “it was cold”

WARMUP: 41 side straddle hops!

THE THANG:

Follow the leader lap around the park. Carrying blocks!

Low quality in the initial run. So we did a bonus follow the leader to the interstate bridge and back. Continued varying levels of interest in running occurred. So…

Circle of Blocks!
Pair up. 6 stations. Spinal Tap and Squatter are the timers and do 6 reps. Then each group shifts to the next station.
Stations:
1. OHP
2. Squats
3. IYTs
4. Halos
5. Kettlebell swings
6. Curls

1 warm us up lap in the middle around the bus loop. Run back carrying blocks.

Mary

MOLESKINE: gratitude for Cash Crop and Oil Rig joining down range. Thanks Vector for keeping us Hot with that playlist.

Never Miss a Monday.

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WEIGHTsteros workout 1

AO: westeros
Q: Michelin Man
PAX: Tim the Toolman, bluemule, Vector, Spinal Tap, Natural Ice, Pep, Michelin Man, Papa Bear, Red Skull, Right Said, Squatter, The Merchant, Juicy J, 0, 0
FNGs: 1 0
COUNT: 13
CONDITIONS: effin’ cold

WARMUP: nope

THE THANG:

1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time

Thanks for letting me lead. WEIGHTsteros begins.

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Just Warming Up

AO: westeros
Q: Shy Guy
PAX: Supernova, Young and Restless, Red Skull, Michelin Man, CubCadet, Sherlock, Vector, Right Said, Juicy J (JBowman), Detective Pikachu, Shy Guy
FNGs: None
COUNT: 11
CONDITIONS: Finally feels like fall

WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders

Line Toe Taps
4 ways x2

Strides

THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3

Backwards hill runs x4

Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds

MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs

ANNOUNCEMENTS:
They were announced.

COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health

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Don’t let your partner down!

AO: thestronghold
Q: toga
PAX: Red Skull, Dan and Dave, Chunks, Decaf, Laces Out, Wham-O, Right Said, Barney, Dinky, Raisin, Shred-it, Mater, Nap Time, Speed Date, Puppy Chow, Comic Book Guy, Old Man River, Goldfish, Rocket Man, Mosh Pit, Cuties,
FNGs: None
COUNT: 22
CONDITIONS: Glorious!
WARMUP: Mosey to the gravel parking lot for standard warmarama
THE THANG: Pair up with each pair drawing one block then mosey to the parking lot across from STEM.
Rd 1: All P1 hold the block above their heads while P2 runs to the end of the lot and executes 10 merkins as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 2: Mosey to the STEM building then all P1 hold the block in a wall sit while P2 runs to the rails along the walk and execute 15 supine rows as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 3: The PAX formed up on the side of the road where P1 performs a hair burner to the other side, executes 5 merkins, and mosey back to P2 who is holding a reverse plank. Flapjack only when the whole team is ready. Repeato x3
MARY: LBCs, merkins, flutters
ANNOUNCEMENTS: The Struggle is real. See tampalibra to secure your spot and participate with the men of 4:13.
See BWood General channel for other announcements
COT: All of the jobs these men compete for will require teamwork and reliance on the man next to them. We all have to be dependable for those around us, and we took some steps towards that today.

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Block Party

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Brown Slip, Hipster, Decaf, Barney, toga, Shocker (Mark Holmes), Dan and Dave, Young and Restless, Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
FNGs: 13 Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
COUNT: 23
CONDITIONS: Ideal

WARMUP: 25 SSH IC w 1 burpee penalty, 10 squats IC w 2 burpee penalty, 10 merkins

I checked in on these guys during mental toughness week so I know they can do cadence! I wanted to stress the importance of it without being an ahole and calling out guys individually on week 1. The guys not doing it great were trying and that was enough for today – we get to week 3 and they’re not matching cadence perfectly you start calling them out though PAX! The standard is the standard, you rise to it not the other way around.

THE THANG:
I’ve got a few different things I try to do for my 4:13 Qs depending on where it lands in their 40-day progress. In week one, I intentionally design a workout that is tough and structured in a way that they won’t be able to fully complete it—at least not yet. It’s not accidental or meant to be over-programmed; it’s intentional. I want them to see the standard, to feel the gap between where they are and what’s possible, and to know that while they can’t meet it now, they can get there if they trust the process. During the workout, I adjust reps or sets on the fly so it’s still achievable, but the impact remains: they get punched in the face by the challenge, yet also discover that even when scaled, they can do hard things. The point isn’t to be a hardass and break them down but to set the tone—that growth takes effort, discipline, and commitment, and they are capable of it. It’s a delicate balance of punching them in the gut a little with a tough workout to both show they can do it but they still have a ways to go.

4 sets of 25 Abolishers (Tampa named) (4-count flutter with two block presses = 1 rep). In between each set of 25 you run to the fence and do 2 burpees (burpees go up by 2 each round)

Some PAX finished 4 rounds, probably 50% made it through 3. YHC called it, talked about moving on bc of time but now they know the standard

3 sets of 15 to-be-named movement (We’re Not Worthy + 2 Block Press = 1). In between each set of 25 perform the same run to the fence and do burpees (burpees go up by 2 each round) – starting where we should have left off last time though (10).

Again made the audible and moved it to sets of 15, 10, and then 5 respectively.

Finisher with the burpee-apocalypse – made it down to 5 and then called it a few minutes early for time bc the first class has the extended name-a-rama!

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City of Angels

AO: greenmachine
Q: Grape
PAX: Michelin Man, Pep, Pepsi, Cowboy, Esposa, Works for a Guy, moneyshot, Hipster, Betty Ford, Black Lung, Focker, Red Skull, Canned Heat, (Kind of)
FNGs: None
COUNT: 15
CONDITIONS: good day for runnin’

WARMUP: 17 SSH
81 shoulder burners (LBAC, OH Press, Seal claps, Moroccans)
long heard it through the grapevine run with 17 merkins, 8 burpees, and 1 body builder mixed in

THE THANG: partner workout, runner goes from goal line to goal line while partner completes exercises, switch runners after all runners are all in

Low plank
Ohno’s
Star jumps

APD’s
Narrow merkins
Gorilla bumpers
E2K (LBC)
Lieutenant Dans
E2K (mountain climbers)
Squats

Cool down- barefoot run
All in for COT

MOLESKINE: love this crew, thanks for helping me be better

ANNOUNCEMENTS: there’s a lot happening. Check slack. It’s too much.

COT: prayers for Pep , Hipster , and Focker (and the other HIMs in the circle too, proud of all of you)

:grapes:

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The big 39

AO: handsomizer
Q: Natural Ice
PAX: Black Lung, Freakonomics, Salami, Red Skull, Cuban Missile, caprate, Spinal Tap, One Star
FNGs: None
COUNT: 9
CONDITIONS: Steamy

Warm-Up
We kicked things off with 39 Side Straddle Hops in cadence, then rolled through the usual suspects: cadence merkins, arm circles, seal claps, overhead presses, Moroccan nightclubs, and a sprinkle of imperial walkers mid–shoulder burn just to see if they’d help or hurt (jury’s still out). Closed with some light stretching.

The Thang – Part 1
Mosey to the top of the stairs.
– 13 8-count body builders
– 13 WWIs
– 13 jump squats
– Run down and up the stairs.
– Repeat 3x for a total of 39 reps per exercise.
The Thang – Part 2
Run to the benches.
– 13 dips
– 13 incline merkins
– 13 elevated Alabama prom dates
– Run to Benson Ave and back.
– Repeat for good measure.
Finisher
Cadence 8-count body builders, mosey back to StartEx, cadence Mary, and—you guessed it—more 8-count body builders.

COT
Grateful for another lap around the sun and for the men who showed up to start the day right.

ANNOUNCEMENTS: Triple Threat Convergence – Three Ring Circus next week at titan atlantis bomber