Tag: Red Skull

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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

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A lot of Shaqs, not many Stephs

AO: thestronghold
Q: Purple Tiger
PAX: Hipster, Right Said, Barney, bluemule, Red Skull, Shocker (Mark Holmes), Wham-O, Woodchuck,
FNGs: None
COUNT: 25
Placeholder

CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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Good Warmup

AO: thestronghold
Q: SalPal
PAX: Chunks, Barney, Wham-O, Purple Tiger, Shocker (Mark Holmes), Young and Restless, Red Skull, Decaf, Puppy Chow, Step Back, Napoleon, Purple Rain, Old Maid, Big Mama, Cow Pie, Cool Runnings, Clorox, One Star, Beyonce
FNGs: None
COUNT: 20
CONDITIONS: Absolutely perfect, if you ignore the heat advisory

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.

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Struggle

AO: thestronghold
Q: tampalibra
PAX: Skeet, Barney, Wham-O, bigbang, Minnie Pearl, bluemule, House Arrest, Squatter (F3 Muletown), Red Skull, Decaf, Shocker (Mark Holmes), Hipster, Young and Restless, Dan and Dave, Chunks, hambone, Ponzi, Purple Tiger, Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
FNGs: 17 Purple Rain, Black Jack, Beyoncé, 1 Star, Napoleon, Clorox, Old Maid, Go Fish, Step Back, Speed Date, Cool Runnings, Cow Pie, Puppy Chow, Big Mama, Kneecaps, Slick Rick, Tebow
COUNT: 36
CONDITIONS: Ripe

WARMUP: SSH x 30, Squats x 10, Merkins x 15

THE THANG:
Grab a block!

In the format of 7’s we started with 15 lunges (1is1) and 1 curl+1press, 14 lunges and 2curl+2press…1 lunges and 15curl+15press

Next we did 7’s: thrusters and burpees – mode of transpo is an overhead block carry

Circle up for 20 4-count flutters with block overhead, 19 block situps, 18 4CF’s, 17 block situps, etc all the way down. Don’t believe we made it past 15.

All-in-all a great workout! We were ~5 minutes over on the first two blocks, we should have had ample time to finish the core block. It’s not over-Q’d it’s the standard but 30+ guys are hard to move and hambone’s goofy ass tried to cause confusion on the counting and Red Skull somehow forgot how to demo a thruster like they haven’t been a staple of Struggle 001-004

MOLESKINE:
YHC got an urgent and tough call mid-workout that pulled me away for a second. Sobering example that stuggles dont care what you’ve got going on. Trying to help some dudes out? Trying to get your life in order? Finally submitting to God after years of straying? New baby on the way? New job? etc etc They’re coming brothers whether we like it or not so how can we prepare? We practice hard things so that we know how to respond when hard things happen.

ANNOUNCEMENTS:
F3 Ragnar thingy – get at Chunks if you’re one of those weirdos that love running
Struggle 005 – announcement and new promo video about to drrrrroop

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Look Back and Look Forward

AO: thestronghold
Q: Chunks
PAX: toga, Purple Tiger, Shocker (Mark Holmes), Right Said, Red Skull, Decaf, Barney, Young and Restless, Tater, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS:

WARMUP:

Indigenous peoples run with Q setting the pace to first parking lot.
13 SSHs and the explanation

THE THANG:

Indigenous peoples run with Q setting the pace to next parking lot.
Each 4:13 HIM told the PAX what they were proud of they overcame during the last 40 days. Then lead the PAX in 5 eight count bodybuilders.
Indigenous peoples run with Q setting the pace to first parking lot.
Each 4:13 HIM told the PAX what are their goals moving forward. Then lead the PAX in 5 eight count bodybuilders.
Red Skull & Decaf & YHC lead 5 eight count bodybuilders with words of encouragement
Indigenous peoples run back to StartEx
Circle up for some Mary to wrap it up

MOLESKINE:

This is not the end it’s just the start.

ANNOUNCEMENTS:

COT:

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Monday Morning Blues

AO: westeros
Q: Old Maid
PAX: CubCadet, Natural Ice, Pep, Red Skull, Tim the Toolman, Vector, Michelin Man, caprate, Old Maid, None
FNGs: 1 None
COUNT: 10
CONDITIONS: Warm and humid

WARMUP:
30 SSH IC
30 Arm Circles IC
10 Meekins
Hamstring / Glute stretches
Willie Mayes / Good Mornings OYO

THE THANG:
Mosey to the circle by the gym.
Split into 2 teams. With one member from each team running the circle, the rest of the PAX performed squats. When the runners were finished, then next team members in line took a turn running, while the rest of the PAX continued to do squats. Continued until all members ran.

Repeated process four more times doing Freddy Mercuries, Carolina Dry Docks, Reverse Lunges, and Merkins.

Also did:
– 30 WWIs
– High knees / burpees
– Mosey back to start
– 5 minutes of merry

MOLESKINE:

ANNOUNCEMENTS:
July 4th convergence at Handsomizer

COT:
No call outs. Prayers for leadership and the country