Tag: Red Skull

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[Tortoise and Hair] Tortoise and Hair

Date: 2026-03-31 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Red Skull, Chunks, Pearl (Jonathan Halter), Decaf, Right Said, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Perfect day for a PR if it wasn’t for the locked gate!
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.
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The Stronghold

Date: 2026-03-26 AO: The Stronghold Q: Wham-O , PAX: Pearl (Jonathan Halter), Swig, Red Skull, Wham-O, Hipster, Dan and Dave, Tinkertoy, Barney, Nut spread, 4:13 strong men, Sparky FNGs: 1 Sparky COUNT: 19 CONDITIONS: first warm morning
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent

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Tortoise and Hair

Date: 2026-03-24 AO: The Stronghold Q: Red Skull , PAX: Hipster, Crawlspace, Brown Slip, Red Skull, Pearl (Jonathan Halter), Barney, Decaf, Right Said, Wham-O, Stir Fry, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 18 CONDITIONS: A very cold and dark 43 degrees with a much lower “feels like” temperature.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH
THE THANG: RUN!!! 3 miles around the 4:13 Strong campus.
MOLESKINE: We had 3 men set a new PR this morning, one of which was a new fastest time for this class. Holy Water coming in at a fast 23:30!
ANNOUNCEMENTS: 4:13 Strong Standing Strong Dinner at Rocketown is two weeks away. Secure you spot be registering now. Once the table is full, the spots are gone!
COT: Prayers for strength, truth and wisdom.
PLAYLIST:
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Block Party

Date: 2026-03-13 AO: thestronghold Q: tampalibra PAX: Shocker (Mark Holmes), Pearl (Jonathan Halter), Young and Restless, Decaf, Chunks, Red Skull, Tinkertoy, Ginger, Barney, Winger (Bill Diebenow), hambone, Groot, Mater, Grimes, Angry Bird, Turkey, Puff Puff, Holy Water, Hot Topic, T-bone, Cheez Whiz FNGs: None COUNT: 22 CONDITIONS: Windy
WARMUP: SSH x 50, Squat x 10, LBACF x 10, LBACR x 10, Air Press x 50
THE THANG: Rep scheme: 10 + mosey, 10 + 20 + mosey, 10 + 20 + 30 + mosey…up to 50 and then start dropping reps from the bottom
10: We’re not worthy 20: Thruster 30: 4-count flutter 40: HR Merkin 50: Block curls
Mode of transpo -> Burpee broad jump Mode of transp <- Lt. Dan
MOLESKINE: Prayers for strength and perseverance, shut out the negative voices (internal and external), court dates, etc. Stay focused!
ANNOUNCEMENTS: Chunks 50k Struggle: Endure
PLAYLIST: Heavy breathing
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Squatty Potty

Date: 2026-02-12 AO: thestronghold Q: Tinkertoy PAX: Young and Restless, Barney, Chunks, Dan Tanna, Red Skull, Wham-O, Decaf, Shucker, Pom Pom, Slurpy, Sticky Fingers, Stir Fry, Puff Puff, Finger Tips, Torta, Guppy, Papa Bear, Chicken Little FNGs: None COUNT: 19 CONDITIONS: 33* calm
WARMUP: SSH, Mosey, GM, WMH, Toy Soldiers, Knee2Chest
THE THANG: Partner off -Partner 1 holds air squat or Bama prom date while partner 2 works -Start each work with a lap -26 Squat jumps – Lunge 1/2 lap – 26 monkey humpers -26 Air squats – Prisoner Walks (Creepers) 1/2 lap -26 Bama Prom Dates (2sec squeeze at top) -Mosey back -Circle Lieutenant Dan’s -CircleBurp -2 Min Plank
MOLESKINE: Hopefully we can all get off the toilet tomorrow
ANNOUNCEMENTS: Job Fair coming up for 4:13 men
COT: If it was easy everyone would do it. Everything good can be achieved with hard work and patience.
PLAYLIST: White girl bangers
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Super Bowl Prep

Date: 2026-02-05 AO: thestronghold Q: Wham-O PAX: Tinkertoy, Young and Restless, Dan and Dave, Decaf, toga, Chunks, Wham-O, Hipster, Pearl (Jonathan Halter), Brown Slip, Barney, Red Skull, 4:13 Strong Men FNGs: None COUNT: 25 CONDITIONS: brisk / windy / good championship football weather
WARMUP: SSH 25, LB arm circles 10, imperial walkers 10, Good Mornings 10, Merkins 10, Coupons
THE THANG: “Championships aren’t won on Super Bowl Sunday. They’re built in the weight room, sharpened on the practice field, and finished at the goal line. Today, we go through all three.”
TODAYS RULES: 1. Every single rep, every block has a hand on it 2. If a teammate cannot complete the rep with the block, another man may hold it for him (while the teammate in need does an “un-burdened” rep beside him)
ESTABLISH TEAMS (4) W/CAPTAINS
1 – THE WEIGHT ROOM (10): NO POINTS | 3 Rounds • 20 DL → Upright Row • 15 Chest Press • 10 Thrusters Plank on coupon until all done
2 – THE PRACTICE FIELD (10): 1 Round = • 10 Merkins (coupon) • 15 Swings • 20 Chest Press • 25 Mtn Climbers (4ct) Each completed round = 1 Point
Drive 3 – THE GAME: GOAL LINE (10): Teams VS. Teams race / 3 “Plays” head to head / each winning team earns a point / final play you’re vs. EVERYONE only the 1 winning team earns 2 points.
plays: – 25 Blockees – 15 Blockees – 5 Blockees
MOLESKINE: stick to consistency in the little things over time and you’ll build something great. Don’t do it alone, bring in the man beside you!
ANNOUNCEMENTS: N/A
COT: prayers for Caleb’s family (hospitalized) (brought forward from Road-trip)
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Shanty to a Pain Island Beatdown

Date: 2026-01-22 AO: thestronghold Q: Brown Slip PAX: Barney, Decaf, Red Skull, Young and Restless, Right Said, Dan Tanna, Dan and Dave, Fingertips, Torta, Zoomie, Pom Pom, Puff Puff, Slurpy, Chicken Little, Stir Fry, Guppy, Duncan, Papa Bear, Sticky Fingers, The Count FNGs: None COUNT: 21 CONDITIONS: High Seas, Moist, Misty, Damp – Perfect for setting sail
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward Imperial Walkers – 15 IC
THE THANG: Collect Coupons and mosey to basketball court, circle up – Provided instruction
The Thar She Blows Circuit – As Many Reps as Possible * Each song has different instructions *
“Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus = 5 burpees without coupon
20 Windmills – led by Young and Restless + 20 Count Recovery
“Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
20 SSH – led by Puff Puff (because Bedazzle Fart Sacked) 20 Count
“Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along”= 5 coupon overhead presses
20 Rosalitas – led by Red Skull (delegated by Puff Puff) 20 Count
“South Australia” • Coupon Deadlifts (not really) • Every “South Australia” = 10 coupon rows (pretty much the whole song)
20 Monkey Humpers – led by Torta 20 Count
“Fish in the Sea” • Coupon plank hold during verses • At each “Windy Weather” chorus = 10 coupon push-ups
The Count – 20 Count + Ahh Ahh Ahh after each number (because Sesame Street)
“Paddy Lay Back” • WW1 Sit-ups with coupon Yelled “SWITCH”to alternate • Leg Lifts with coupon held overhead
FINISHER: Circle up | Count 1 / 2 – 1’s Keep Coupons – tighten up the circle
“Haul and Drag” • American Hammer w/ Coupons = Pass to the left
COOL DOWN: “Randy Dandy Oh” • Mosey back to the flag & return coupons
“John Kanaka” • Stretch hamstrings, shoulders, and back
90 Second Buyout = 18 burpees
MOLESKINE: • Always be prepared to lead, you never know when you will be called on to fill in for someone who Fart Sacked – Great job Puff Puff! • When asked to pick a number at the end of a workout, pick low. • Now everyone knows what sea shanties are!
ANNOUNCEMENTS:
Check Slack
COT: • Prayers for end of life of family member • Prayers for beginning of new life and family • Prayers for health & guidance
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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