CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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!
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.
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
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:
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
Warm-Up:
We kicked things off with the classics: side straddle hops, light stretching, and a touch of Broga. Loosened up the shoulders with arm circles, overhead claps, seal claps, and Moroccan nightclubs. Knocked out a few Merkins to wake up the chest.
The Thang:
Everyone grabbed a cinder block coupon and got the run-down: this workout would be nonstop movement. Any downtime or wait-for-the-six moments defaulted to our “resting” move—lift block to shoulder, press overhead, switch sides, lower to ground, repeat.
We launched into a Blockee Apocalypse:
– Travel with your block
– Drop for a round of Blockees (Burpee + Merkin on block + overhead press with block)
– Start at 10 reps, decrease by 1 at each stop
– Between rounds, PAX rotated through WWIs, or our “rest” move
Made our way across the AO with grit and sweat. At the final stop, back at the starting deck, we flipped the script and hit one last set of 10 Blockees to finish strong.
Mary:
– Flutter kicks (too many)
– 20 WWI sit-ups in cadence
COT:
Wrapped with gratitude and a prayer for the men of 413 to stay strong and finish well.
Moleskin:
– Blocks were heavy
– Spirits were high
– No one quit in this group
– You can catch your breath with out stoping
SYITG
Natural Ice
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
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
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.
