Tag: Red Skull

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The Stronghold

Date: 2026-10-22 AO: The Stronghold Q: Hipster , PAX: Makita, Red Skull, Crawlspace, Barney, Decaf, Tinkertoy, Pearl (Jonathan Halter), Pepsi, Right Said, Dan and Dave, Hipster, hambone, Dulce Mile,Napoleon,Heart Song,Floyd,Unc,Spagetti-O’s,Suasage Man,Bedazzled,Good Luck Charlie,Strikeout FNGs: None COUNT: -3 CONDITIONS: Crisp
WARMUP: Grab a block, warm o rama
THE THANG: Cary block to basketball courts
AMRAP circuit, 45 seconds on, 15 second rest, 45 seconds on
1- Merkins 2 – Drop Lunges 3 – Suicides 4 – Overhead Press 5 – Walking Block Lunge 6 – Tricep Extensions 7 – Curls 8 – Goblet Squats 9 – Admiral Dans
Return to startex
MARY: Upper Case Alphabet
MOLESKINE: Finish Line Bias – notice it as you near completion, and adjust to maintain effort and intensity until you’re done. Don’t let up.
ANNOUNCEMENTS: SIGNING DAY MF’ers!!!!!! Ceremony and lunch Friday 1130
COT:
PLAYLIST: Old school hip hop
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Tortoise and Hair – Run #6

Date: 2026-10-20 AO: Tortoise and Hair Q: Red Skull , PAX: Young and Restless, Wham-O, Red Skull, Makita, Crawlspace, Barney, Decaf, Pearl (Jonathan Halter), Pepsi, Hipster, Bedazzel, Doce Mille, Unc, T-Bone, Heart Song, Sausage Man, Floyd, Spaghetti-O, Good Luck Charlie, Strike Out FNGs: None COUNT: 20 CONDITIONS: Cool and dark
WARMUP: Standard pre-run warm-up: SSH, Squats, Runners Stretch, IWs, WMHs
THE THANG: Find a partner and RUN!!! 20 men took of on the usual 3 mile course but going in the reverse direction. All things were going well until we entered the final mile which was the mile around the barn. THP decided to get involved and sent everyone scattering. Some decided that was an excuse to run some extra distance while others took that as an opportunity to cut some corners.
MARY: Mary was organized by Hipster and led by the group.
MOLESKINE: Adversity invites us to either do more than expected or less than expected. Alway choose to do more!
ANNOUNCEMENTS: Come celebrate with us this week. ML Rose day benefiting 4:13 Strong on Wednesday, Graduation on Thursday at 6pm, Signing Day on Friday at 11:30am.
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The Stronghold

Date: 2026-10-15 AO: The Stronghold Q: Dr. Brown Slip , PAX: Makita, Hipster, Red Skull, Right Said, Wham-O, Decaf, Barney, Young and Restless, Chunks, Tinkertoy, Pepsi, Dr. Brown Slip, Strikeout, Heart Song, Dolche Mila, Unk, Good Look, Sausage Man, Floyd, Spaghetti-ohs, Train Wreck, , Atticus Ziegler (DooDoo Bird) FNGs: 1 Atticus Ziegler (DooDoo Bird) COUNT: 21 CONDITIONS: The air was thicker than a pirate’s grog
WARMUP: – 20 – SSH – 13 – Baby Arm Circles – Ahead & Astern – 13 – Big Arm Circles – Ahead & Astern – Right & Left Willie Hays Hayes to runner stretch – 15 Imperial Walkers – Collect Coupons & Mosey to Basketball Court
THE THANG: There She Blows! AMRAP – perform reps through each song
– “Wellerman” 2:15 minutes Coupon Thrusters (squat + overhead press) Every chorus: 5 burpees without coupon
30 Windmills IC 20 Count Breather
– “Drunken Sailor” 2:30 minutes Coupon Swings (like kettlebell swings) Every “early in the morning” = 5 coupon curls
20 Carolina Dry Docks IC 20 Count Breather
– “Roll the Old Chariot Along” 3:08 minutes Coupon Goblet Squats Every “roll along”: 5 coupon overhead presses (Chorus)
20 Rosalitas IC 20 Count Breather
– “South Australia” 2:10 minutes Coupon Deadlifts Every “South Australia”: 5 coupon rows
20 Monkey Humpers IC 20 Count Breather
– “Paddy Lay Back 3:07 Minutes WW1 Sit-ups with coupon AUDIBLE – SWITCH Weighted Leg Lift
20 Count Breather
– “Fish in the Sea” 1:28 Minutes Coupon plank hold during verses At each Windy Weather chorus: 5 coupon push-ups
– “Haul and Drag” 1:46 minutes American Hammer Rows All Circle up | Count 1 / 2 – 1’s Keep Coupons Pass to the left until end of song
– “Randy Dandy Oh” 3:16 Minutes Coupon Murder Bunnies Line up & Murder Away – Down & Back
– “John Kanaka” 2:17 Minutes Cool Down Mosey back to the flag, return coupons Hold a squat for the 6, of course while offering words of encouragement
MARY: None, the sea was too angry
MOLESKINE: A few members of the crew were dragging their anchors today and didn’t bring full effort to the deck.
ANNOUNCEMENTS: Check Slack; 4:13 Signing Day Next Friday
COT: Prayers for healing – physically, mentally, and spiritually; Job search; Travels
PLAYLIST: See Above
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Tortoise and Hair – Run #5

Date: 2026-10-13 AO: Tortoise and Hair Q: Red Skull , SalPal PAX: Hipster, Chunks, Barney, Makita, Young and Restless, Dr. Brown Slip, SalPal, Right Said, Decaf, hambone, Pepsi, Red Skull, Pearl (Jonathan Halter), Ricky Bobby, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spagheti-O, Good Luck Charlie, Strike Out FNGs: None COUNT: 23 CONDITIONS: An absolute perfect morning for a run!
WARMUP: Standard pre-run warm-up – SSH, Squats. Runner Stretch, IWs, stretches
THE THANG: Find a partner and RUN!!! Most pairings fell apart before we were off the gravel. We had four 4:13 Strong men with a PR this morning, one of which was a new class record of 27:04.
MARY: SalPal was our host this morning. Since the 4:13 Strong men were trying to avoid SalPal’s Mary by hanging out at the picnic tables, SalPal made the picnic tables part of the workout! Brilliant strategy!
ANNOUNCEMENTS: The final Signing Day for the year will be on Friday, 10/23 at 11:30am. Come join us for a fun celebration and a delicious lunch.
COT: Prayers for comfort, wisdom and guidance in a time of uncertainty.
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Death Clock

Date: 2026-10-08 AO: The Stronghold Q: Minnie Pearl , PAX: Barney, Tinkertoy, Hipster, Red Skull, Minnie Pearl, toga, Dan and Dave, Chunks, Decaf, Right Said, Also the current 4:13 Strong Cohort FNGs: None COUNT: 11 CONDITIONS: Brutal
WARMUP: Nope
THE THANG: 5 burpee EMOM, rotate every round, some spaces have sandbags available for sandbag burpees
MARY: despite Dan and Dave’s request, Nope
MOLESKINE: Don’t let “perfect” be the enemy of “good”
ANNOUNCEMENTS: something at ML Rose benefiting 4:13 strong soon, reach out to Red Skull , Barney or Decaf for details
COT: Kept Private
PLAYLIST: https://youtube.com/playlist?list=PLJt79jx7utddEqINdZiN9ph8az_GB90I8&si=HjiJj3bQpEXh7vLR

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Tortoise and Hair Run #4

Date: 2026-10-06 AO: Tortoise and Hair Q: Red Skull , PAX: hambone, Barney, Red Skull, Decaf, Hipster, Chunks, Bedazzel, Dolce Mille, Unc, Heart Sond, Sausage Man, Floyd, Spaghetti-O, Hootie, Good Luck Charlie, Strike Out, Cheese Wiz FNGs: None COUNT: 17 CONDITIONS: 52 Degrees…perfect running weather!
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs and Stretches.
THE THANG: Separate into two groups (those that plan to work hard and those that are looking for slack off). After everyone chose to work hard, everyone’s favorite command was given – RUN!!!
BUT….this time we ran the course in reverse. That was not the plan, but some eager beavers tried to jump start the run. Going the other directly put them in their proper place and that head start turned into a little disadvantage.
MARY: Hipster took charge of the after party and walked us down a ladder of Squats, Merkins and WWIs.
ANNOUNCEMENTS: Welcome home, Chunks!! It was great to have you back.
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The Stronghold

Date: 2026-10-01 AO: The Stronghold Q: hambone , PAX: Tinkertoy, hambone, Young and Restless, Red Skull, Epcot (F3 Tulsa), Barney, Dan and Dave, 12 of 4:13’s Finest FNGs: None COUNT: 19 CONDITIONS: Dark, but not dark enough that I could completely pop out of the dark…but close enough
WARMUP: No.
THE THANG:
Phase 1) Take off running and get limber.
Commence sit up protocol. We reached 67, but pax decided to stop. Restart sit up protocol. Team made it to 24 sit ups before we needed to mosey.
Phase 2) Take off running and commence next phase of exercises
Commence squat protocol for 87 squats. Switch protocol back to sit ups for 60 more.
Revert to squat protocol for 50 more.
Phase 3) Take off running and head to shuttle run area
Shuttle area protocol–run down and back. Repeat as instructed.
During shuttle protocol, failures of effort were noticed. The team proceeded to burpee protocol for 24.
Shuttle protocol resumed with new rules–don’t let hambone beat you. The crew gave solid effort.
Phase 3) Return to StartEx – Part 1
Team proceeded to move out towards StartEx. Team needed to pause and do 30 more situps to wait for pax.
Phase 4) Return to StartEx – Part 2
Return to StartEx and commence burpee protocol for 30 burpees.
Time.
MOLESKINE: There is no
ANNOUNCEMENTS: ML Rose oct 21 donations, etc
COT: prayers for healing, family friends passing, children, and going forward with heads held high.
PLAYLIST: HA no.
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Tortoise and Hair

Date: 2026-09-29 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Barney, Decaf, Young and Restless, Right Said, Pearl (Jonathan Halter), Wham-O, hambone FNGs: None COUNT: 8 CONDITIONS: 54 degrees and dark! Perfect running weather
WARMUP: Standard pre-run warm up: SSH, IWs, Squats, Stretches.
THE THANG: Split into two groups: Group 1) Those who choose to bring their best effort and a positive attitude; Group 2) Those who choose to treat this opportunity like a punishment and deliver a pathetic effort with a bad attitude.
After everyone chose to be part of Group 1, we did what we all came to do….RUN!!!
MARY: Worked our way down from 10 reps to 5 reps of Burpees, Squats and WWIs.
MOLESKINE: Every day we get to choose how we will show. Our effort and our attitude are both 100% within our control. Choosing joy and a spirit of gratitude can change everything.
ANNOUNCEMENTS: The Struggle 007 is this Friday. Registration will close today. Its not too late to be part of this epic experience.
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The Stronghold

Date: 2026-09-24 AO: The Stronghold Q: Tinkertoy , PAX: Hipster, Wham-O, Swig, Decaf, Barney, Red Skull, Right Said, Pepsi, Tinkertoy, Shocker (Mark Holmes), Doché Milé, Sausage Man, DeVito, SpaghettiO, Hoody, Good Luck Charlie, Bedazzled, Unc, Heart Song, Strike Out, Cheese Wiz, Floyd FNGs: 12 Doché Milé, Sausage Man, DeVito, SpaghettiO, Hoody, Good Luck Charlie, Bedazzled, Unc, Heart Song, Strike Out, Cheese Wiz, Floyd COUNT: 22 CONDITIONS: Ideal 67*
WARMUP: SSH, Hamstrings, WMH, DownDog, Foot2Hand, Hand up thread through, Inch worn, Shoulder Press, Phelps
THE THANG: Hills and Thrills Mosey to hill 11s and Hills -Merkin and Burpee -Lunge up mosey down -Proceed as a group 7sand Hills -Squat jump and dry dock -Bernie up mosey down Mosey to startx -Circle of thrust
MARY: N/A
MOLESKINE: Bernie up the hill was brutal
ANNOUNCEMENTS: Struggle 008 10/02 start.
COT: Men are stronger together in a community of like minded men
PLAYLIST: TinkeToy Special
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Tortoise and Hair – Run #2

Date: 2026-09-22 AO: Tortoise and Hair Q: Red Skull , PAX: Hipster, Wham-O, Decaf, Barney, Red Skull, hambone, Right Said, Young and Restless, Pearl (Jonathan Halter), Dolce Mille, Unc, Heart Song, Sausage Man, Bedazzel, Floyd, Spaghetti-O, DeVito, Hootie, Good Luck Charlie, Cheese Wiz, Strike Out FNGs: None COUNT: 21 CONDITIONS: The Last Day of Summer!!
WARMUP: Regular Pre-Run Warm-Up
THE THANG: RUN!!!
MARY: Post-Run Beat Down delivered by Wham-O
MOLESKINE: It is not a good look when your second run is slower than your first run. It is a good indicator of bad attitude and/or effort. We have four weeks left to get these men where they need to be.
ANNOUNCEMENTS: The Struggle 007 is Friday 10/2. Sign up at jointhestruggle.com