Tag: Red Skull

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Cadence & Grisham

AO: thestronghold
Q: Ponzi , Ginger
PAX: Barney, Chunks, Ponzi, Purple Tiger, Young and Restless, Ginger, Decaf, bluemule, Wham-O, Right Said, Skeet, Red Skull, Practice, Gray Album, Pick Me, Lifesaver, Snuggie, Skud, Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
FNGs: 7 Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
COUNT: 25
Warmup (Ponzi on Q):
Started with the disclaimer — “Modify only as necessary, but we work to the standard.”
Talked through the importance of cadence — moving together, counting together, holding each other to a standard.
• First movement: Side Straddle Hops (SSH)
• Reps halted due to lack of unity → 3 burpee penalty
• Restarted but reps weren’t to standard → 5 burpee penalty
• Restarted again — this time, no unified count → 10 burpee penalty
• Fourth time was the charm: reps were clean, crisp, unified. 20 SSH IC.

Followed by:
• Imperial Walkers x10 IC
• Hillbillies x10 IC
• Merkins x10 IC (double time)

The Thang (Ginger on Q):
Grabbed blocks and moseyed to the court.
Partnered up in rows and columns for The Grisham WOD:
• Partner 1: Block Thrusters / Partner 2: Burpees → then swap
• Reps: 5, 10, 15, 20, 25
• Everyone held plank until the six was in

Then split into two groups:
• Each group had a leader and did movements in cadence together
• Group A: 20 Thrusters / Group B: 20 Burpees → then swap
• Reps: 20, 15, 10, 5 — all in cadence with group unity

Moseyed back, returned blocks, and circled up for COT.

Announcements:
• Brentwood Cookout – 5/22
• The Struggle 004 – 6/4

Prayers for Singlets mom and Ponzi dad for health and healing. Prayers for us as men to lead like we are meant to.

Moleskin:
We welcomed 7 FNGs — fired up to have the new 4:13 class in the gloom! Strong effort all around. We struggled, we led, we learned the standard together.
Iron sharpens iron. Let’s keep showing up.

SYITG,
Ponzi & Ginger

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Blueliner’s triumphant return

AO: handsomizer
Q: Salami
PAX: Blueliner, Freakonomics, bluemule, Black Lung, Spinal Tap, Natural Ice, Red Skull, Old Maid
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP:
Welcome to F3
Fitness
Fellowship
Faith
Mission statement
5 core principles
Disclaimer

Warmup:
25 SSH IC
12 forward arm circles IC
12 reverse arm circles IC
12 hillbilly walkers IC
12 Imperial walkers IC
12 Michael Phelps IC

THE THANG:
First Nations run around stadium
Pass hockey stick back and then last PAX runs to the front

Mosey to Astroturf
Break up into two teams and line up on turf – each PAX and his counterpart on the other team is a “line”
Lines will take the “ice” in turn and perform a different exercise with the hockey stick while everyone else does an exercise, until all PAX have taken the ice – this is one period

1st period
Lines: rotating stick lunges to edge of turf and back
Bench: WWIs

2nd period
Lines: stick hop x12 w right hand, x12 w left
Bench: Freddy Mercurys

3rd period
Lines: overhead stick squats x18
Bench: planks

Overtime
Lines: plank stick lifts x8/side
Bench: donkey kicks

Hockey trivia
Same teams as line drill
Answer questions – teams start in plank, I read question, whoever tags me first gets to guess first, if he gets it wrong other teams gets a chance. team w correct answer picks exercise and does 10 reps, losing team does 15. If they both get it wrong both do 15

Questions:
1. What year was the NHL founded? 1917
2. In the phrase “national hockey league,” the word “national” refers to which nation? Canada
3. What are the NHL’s “original six” teams? Montreal Canadiens, Toronto Maple Leafs, Boston Bruins, New York Rangers, Chicago Blackhawks, Detroit Red Wings
4. In hockey, if you act injured when you are actually not, you may receive a 2-min penalty for what? Embellishment
5. What is the national sport of Canada? Lacrosse
6. What is the only team in NHL history to have been eliminated from the playoffs by the Phoenix/Arizona Coyotes twice? Nashville Predators

Mosey back to flag

MOLESKINE: pulled in an unnamed FNG right about when we started trivia, and he left right before COT. He lives in the apartment complex next to the AO so we hope to see him again.

ANNOUNCEMENTS:

COT:
Count o rama
Name o rama
Prayer
Pray for Blue Mule’s friend Isaac who has a brain tumor
Natural Ice, Salami looking for jobs
Blueliner is thankful to be back and also asks prayer for Cuban Missile while he is abroad

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

WARMUP: SSHx30, Squatsx10, Merkinsx10

THE THANG: Grab a block or ruck / mosey to courts

5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5

4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.

MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block

MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.

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Progress, progress, progress

AO: thestronghold
Q: Wolfpack
PAX: Red Skull, Skeet, Young and Restless, Chunks, tampalibra, toga, Purple Tiger, Dan Tanna, Decaf, Assange (DR), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 20
CONDITIONS: Light rain in the warm air

WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop

THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.

Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear

Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops

Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint

Mosey on back for some cool down merkins

ANNOUNCEMENTS: 2 weeks til signing day. Lets go!

COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.

Thanks for letting me lead!

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Burpee Bonanza

AO: thestronghold
Q: Natural Ice – CBO
PAX: Chunks, Red Skull, Skeet, Dan and Dave, Purple Tiger, Barney, greyalbum, Decaf, toga, Young and Restless, Natural Ice – CBO, Freshstart, All wheel drive, Richie Rich, Fulton, Hotwire, Hoop Dreams, Hello Kitty, Poker Face, Grey Hound, By Design,
FNGs: None
COUNT: 21
Backblast: Burpee Bonanza
Conditions: Perfect in the low 40s.
Warmup:
Pax got the blood flowing with:
– 40 Side Straddle Hops
– A short shoulder burn of Arm Circles, Seal Claps, and Air Presses
– Some light stretching to loosen up
The Thang:
We took off on a mosey, dodging holes in the dirt path, and stopped at a random parking lot in front of a business—just in time to wave at the security cameras.
Since consistency is key, I chose my favorite kind of misery: 5 burpees on the minute, every minute, with a “resting” exercise between rounds. It’s only 5 burpees—how bad could it be?
Round 1:
– 10 minutes, 10 rounds of burpees
– “Rests” of LBCs, Lunges, and Squats
After our first set, we moseyed back toward the Startdex, stopping in another parking lot for Round 2. Rinse and repeat for another 10 rounds.
With time still on the clock and some gas left in the tank, we kept pushing. 5 more rounds of burpees, swapping in some core-focused rests to balance out the burn.
At this point, we’d hit 125 burpees, but why stop there? We added 5 more. No big deal. And then another 5 just because we could.
Final Count: 135 burpees.
Moleskin:
Sometimes you have to trust the process and do hard things. The hardest thing you’ve ever done is only the hardest thing you’ve ever done—until you do something harder. Grateful for my brothers who push me to that next level.
COT:
– Prayers were lifted!
– Announcements: Some crazy 50-mile ruck coming up, and the Spring Fling on April 6th!

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Sick sack

AO: handsomizer
Q: Grape
PAX: Red Skull, Natural Ice – CBO
FNGs: None
COUNT: 3
CONDITIONS: weather was good. I was sick.

WARMUP: stretching

THE THANG: run to the stairs and complete the following at every landing

Squats- 20
Incline merkins- 15
Crunchy frogs- 15
Kickthroughs- 15

Superman’s- 15
APD’s- 20
Carolina dry docks- 15
Kangaroo hop up the stairs

MOLESKINE: thank you for my brothers Natural Ice – CBO and Red Skull for sticking with me on a morning that all I wanted to do was sick sack but I was the Q so I didn’t feel like I was allowed to

:grapes:

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

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We Ran to Love Circles (+Burpees)

AO: westeros
Q: Michelin Man
PAX: Pep, Young and Restless, Red Skull, Michelin Man, Bull Chutes, BTU, Grape, bluemule, Tim the Toolman, Vector, Go Green Go, Merch
FNGs: None
COUNT: 12
CONDITIONS: NOT cold (after a minute)

WARMUP: pre 5:30am warmup to “Lean On” by Major Lazer. No time to warm up during my Q.

THE THANG:

The Pax love to run in circles after today. And we’ll do burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: 1st: Pink Pony Club by Chappel Roan. Then hits from 1998… the year Chapel Roan was born. Feel old yet Vector?

Thangs 1: We ran a circle around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops, Plank Jacks, and Indian Runs along the way to wait for various 6s. bluemule fell down.

Thang 2: We then ran to the school loop and did timed runs around the circle. Each time we had to beat our time to decrease the burpee counter. First run was 38 seconds/5 burpees around and we made it all the way down to 27 seconds/1 burpee before failure to beat time. We then did 5x burpees since we didn’t beat time. Pep completed some of the circle runs… creatively.

We returned to startex to do plank jacks and Side Straddle Hops and Mountain Climbers.

Then we let our heart rates come down. Constant Movement (TM) completed. We live to run in circles.

Fin.

MOLESKINE:

For President’s Day:

“For his fellow-citizens, if their prayers could have been answered, he would have been immortal. For me, his departure is at a most unfortunate moment. … His example is now complete, and it will teach wisdom and virtue to magistrates, citizens, and men, not only in the present age, but in future generations, as long as our history shall be read.”

— John Adams, second President of the United States, in a Dec. 23, 1799 reply to Congress following the death of George Washington nine days earlier.

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Valentines Shuffle

AO: thestronghold
Q: DintyMoore
PAX: Mullet, Barney, Dan and Dave, Young and Restless, Decaf, Chyna, Skeet, Red Skull, toga, Yessir, BigRig, Toots, Toadstool, Airball, DPole, JackieMoon, Square Root
FNGs: None
COUNT: 17
CONDITIONS: Brisk and Wet

WARMUP: SSHs, Willy Mays, Good Mornings, Slow and Low Merkins

THE THANG:
Mosey to front 🅿️

Partner 1 – hold plank for partner when done
10 Burpees
20 Iron Mikes
30 Merkins
40 Lunges
50 Mountain Climbers

Partner 2
Run across 🅿️ and Bernie back

Once everyone completes all five sets then mosey to baseball diamond

Break into four groups at each base.
10 Merkins and 10 SSHs before Bear Crawl to next base.
Repeat at each base until one full circuit.

Mosey to Back Hill
Partner 1
Low Plank Hold
Ohio Prom Dates
V-Ups
Elevated Leg Holds

Partner 2 sprint down and bear crawl back up

Mosey back to Start ⭕️ for 4:13 Selected Mary

MOLESKINE: One week left in this class, stay strong, encourage each other, take ownership of your opportunity.

ANNOUNCEMENTS:
No BrewRuck on 2/15 :rain_cloud:

COT:
It was a pleasure to lead and encourage the men of 4:13. Thanks for having me.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!