Tag: Red Skull

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#cruelhall heads north

AO: handsomizer
Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant

WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B

THE THANG:
Dips x 25

Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges

Dips x 25

11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom

Jog back to the start

MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.

ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am

10th Anniversary convergence September 14th at stonewall. Starts at 6am.

Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.

Congratulations Patty on your upcoming marriage. Wonderful news!

Welcome, @Globetrotter!

COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.

Let’s continue to be there for each other in pursuit of being the best version of ourselves

It was a great morning. Thank you for letting me join in.

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let’s workout but really let’s play games

AO: atlantis
Q: sooner
PAX: Oatmeal, Pole Dancer, Young and Restless, Schnauzer, Siri, Red Skull, Right Said
FNGs: None
COUNT: 8
CONDITIONS: glorious

WARMUP: brief mozy followed by active stretching

THE THANG:

Ab circuit to start
50 crunches
25 4 CT Freddie Queens
50 leg lifts
30 big boys
50 alternating horizontal arms

Speed ladder work while oatmeal set up the field

Ultimate

MOLESKINE: my face hurts

ANNOUNCEMENTS: stuff happening next week

COT: grief, healing, inspiration

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100 8 Count Body Builder Finale

AO: thestronghold
Q: Natural Ice
PAX: Young and Restless, Ripcord, Dan and Dave, Dan Tanna, Shocker (Mark Holmes), Chunks, toga, Red Skull, Natural Ice, Longway, Fivepoints, Speedwalker, Skidmark, Baby Boy, Trajectory, Tempertantrum, Lightweight
FNGs: None
COUNT: 17
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, Imperial Walkers, Arm Circles, WHaze, and a nice Mosey

THE THANG: Each of the men from 413 Strong, took turns sharing lessons learned over the last 7 weeks in the program and then lead the group in a set of five 8 count Body Builders. Red Skull kick us off and I closed out the set for a solid 50.

Pax took a mosey toward the startdex and repeated the format, this time the men shared Goals for the future with Red Skull closing out with a challenge to push through the next stage of the program.

MOLESKINE: Trust the Process, Set Realistic and Attainable Goals. Do not sell yourself short and Do Not Give Up

COT: Prayers for Health, Future Jobs, and Perseverance

I am thankful to have gotten to know this group of men and I am looking forward to catching up and hearing about their progress.

-Natty

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Trivia Time

AO: thestronghold
Q: Chunks
PAX: bluemule, Skeet, Decaf, Right Said, Red Skull, Dan Tanna, Natural Ice, Ripcord, Young and Restless, Lightweight, Speed Walker, Trajectory, Baby boy, Longway, Skid Mark, Temper Tantrum. Five Points
FNGs: None
COUNT: 17
CONDITIONS: Nice

WARMUP: Gave a 5 min warning to stretch, cause we had a lot to cover

THE THANG:
5 rounds of Questions with running and burpees in between

Round 1 – F3 and 413 Values
Round 2 – Bible
Round 3 – Financial Literacy
Round 4 – Workplace
Round 5 – Requirements to graduate

Team Concrete was victorious.

On our way back to the Startex we stopped at the stop sign. I gave bluemule a 7 second head start and the rest of the PAX had to catch him or do burpees.

A couple of men caught him and gave up right at the end and didn’t finish strong. bluemule gave a rousing speech about not quitting when you see the finish line.

I always make a point to tell the 413 men at this point that I love them and am proud of them. Then implore them to keep working hard cause the next phase is the hardest.

Always honored to lead here.

This is a big week for the 4:13 men. Final run on tuesday, final workout on Thursday and Signing day on Friday.

Mark your calendars now and make it a point to come encourage these men this week. They will be fielding job offers and can always use a sounding board to make the best decision.

SYITG, Chunks
MOLESKINE:

ANNOUNCEMENTS:

COT:

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Musical Beatdown

AO: thestronghold
Q: Minnie Pearl
PAX: Shocker (Mark Holmes), toga, Chunks, Young and Restless, Dan and Dave, Decaf, Ripcord, Red Skull, Skeet, greyalbum, Minnie Pearl, Unc, Trajectory, 5-points, Long Way, Speed Walker, Baby Boy, Temper Tantrum, Light Weight, Skid Mark
FNGs: None
COUNT: 20
CONDITIONS: Comfy

WARMUP: Nope

THE THANG:
Paired Various workouts with songs:

Chumbawamba Tubthumping-burpees
Dee-1 No car note-block rockets
Family Force 5 Chainsaw-thrusters & shoulder presses
KB Church Clap-Church Clap
Moby flower-merkins
Derek Minor who you know-shrugs
Limp Bizkit rolling-grip rip & rolls
Holes dig it up-gravediggers
Head Shoulders Knees & Toes-head shoulders knees & toes

MOLESKINE:
Suffer!
“For I will show him how many things he must suffer for My name’s sake.””
‭‭Acts‬ ‭9‬:‭16‬ ‭NKJV‬‬

ANNOUNCEMENTS: Come to signing day!!!

COT: kept private

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I Hate Math

AO: westeros
Q: CubCadet
PAX: Tim the Toolman, Red Skull, Pep, Vector, Hedwig, Spinal Tap, Sherlock, Natural Ice
FNGs: None
COUNT: 9
CONDITIONS: Sweat thru the shirt during warmups

WARMUP: 6 pax carried 1 picnic table to the corner just because. Then last man up mosey almost to the school, turn around back to corner. Standard warmups (SSH, WMH, GM, LBAS, Squats, etc).

THE THANG:
– Pax lined up youngest to oldest (math), counted off by 3s to make teams. .
– Three teams of 3 going for max reps of exercises with movements up / down hill (to port-a-potty as marker).
– Pax A does dips at top while Pax B jogs down to Pax C who was doing BBSU at bottom. Pax B tags out Pax C who Bernies up to tag out Pax A…continue for 13 minutes. Change exercises to Merkins at top, squats at bottom for 13 more minutes.
– Team of Spinal Tap Vector and Hedwig won, 1532 to 1403 to 1252. (lots of math). Their prize was to run with medicine ball to stairs and back to flag (conspicuously missing due to bluemule “software update”)
– Rest of pax moved picnic table back then did dealer’s choice Mary, before winning team joined us.

MOLESKINE: Mental challenge was keeping track of the numbers in the song titles. All songs had numbers in title. Vector missed at least one, which means the Q won :face_with_rolling_eyes:
– Fifteen, 1000 Nights, Summer of 69, 100 Years, 3 AM, 57 Channels, 1979, 50 Ways to Leave Your Lover, Positively 4th Street, 25 or 6 to 4, 365 = 3677 (last math)

ANNOUNCEMENTS: Vector is back. We missed you. Though westeros is not technically the most RESPECTed AO in Nashville, you do the math. Pep has a theory he will share about us old people. He’ll share.

COT: Prayers for a good week of leadership and fellowship. Hedwig and his wife having big tests for 2.0. Thanks for the chance to lead.

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Pass the torch at The Castle

AO: the-castle
Q: Strutter , Sunshine
PAX: Chunks, Dilbert, Red Skull, hambone, Strutter, Sunshine, 88, Project, Double Dribble, Rough Rider
FNGs: 2 Double Dribble, Rough Rider
COUNT: 10
CONDITIONS: Glorious. You should have been there!

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Fun w/ Crawlspace

AO: thestronghold
Q: Crawlspace
PAX: Natural Ice, Dan Tanna, Red Skull, toga, Dan and Dave, Decaf, Chunks, Night Light, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Unc, Tampax, Skid Mark, Long Way, Trajectory, Peso, Soft Soap
FNGs: None
COUNT: 21
CONDITIONS: 81 and HUMID!

WARMUP: Everything we also do, but in reverse order

THE THANG: Partner Up, grab a block and head to the basketball court.

Ring of Fire, Crawlspace Version – Regular Ring of Fire but each PAX does the the full compliment of merkins when it is their turn. With 21 PAX, we made it around the circle one time before most had tapped out.

Partner Work – One partner works while the other travels the length of the basketball court and back:
– Curls / Bear Crawls x 3
– Overhead Press / Lunge x 3
– Squats / Obamas x 3

Circle Up for Mary:
– 5 minutes of WW1s

COT: Lots of prayer requests for strength, wisdom and perseverance. Closing prayer offered by Temper Tantrum.

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100 Burpees

AO: thestronghold
Q: Natural Ice
PAX: Decaf, Red Skull, Dan Tanna, bluemule, Chunks, Dan and Dave, toga, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
FNGs: 14 Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap, Trajectory
COUNT: 22
CONDITIONS:

WARMUP: Standard Warmup in the lot

THE THANG:
Mosey 1/2 mile to the lot across from the helipad. Circle up for 5 burpees EMOM with various exercises to execute during the time remaining within each minute. These included SSH, squats, LBCs, etc.

Mosey to the lot across from the STEM school to execute the same as above.

Mosey back to the main lot for 10 more burpees for a total of 100 burpees.

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First time is the easiest

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Decaf, toga, Dan Tanna, bluemule, Shocker (Mark Holmes), Spandex, Speed Walker, Baby Boy, Light Weight, Five Points, Layup, Temper Tantrum, Bumble Bee, Peso, Unc, Tampax, Skid Mark, Long Way, Soft Soap and Trajectory
FNGs: None
COUNT: 23
First. We’ve got 160 PAX in this channel and only 6 at the workout. 4 if you take out Red Skull and Decaf who are there by default. I personally cant come every time so I totally get it but I really cant overstate the impact y’all have on these men. I’d really encourage you to commit to coming at least once per class, more if you can. 4:13 speaks directly to the heart of the mission of F3.

CONDITIONS: Cool

WARMUP:
SSH x 30
Squats x 10
LBAC x 10 each way
Jack Webb 1/3 Merkin+Air Press up to 10/30

THE THANG:
Grab a block at mosey

Line up in 2 groups of 11. bluemule was kind enough to Q some 4-count flutters while YHC set up cones.

Sprint relay – grab a cone bring it back, next guy grabs the next and brings it back, so on and so forth until all are picked up and then reset back out.

Group 2 won the first round with Red Skull someone getting stuck with 3 legs of it! To the winner goes the spoils so I gave them the choice of burpees or block thrusters. The team chose thrusters so 15 thrusters while Group 1 did 20 burpees.

Rinse and repeat. Group 2 again took the W. They chose burpees this time so YHC obliged with 30 burpees. 20 thrusters for Group 1.

YHC had some other things planned but wasn’t super pleased with the sprints, the lack of full reps, etc. SO we lined up and every man ran 125ft sprint down, and 125ft back. Immediate rinse and repeat again.

Grab the blocks and mosey home for burpee-apocalypse. When we got to 6 YHC promised we could be done once every person completed every rep. @Tampax stepped up and called out the reps for PAX, awesome leadership.

MOLESKINE:
Barely Legal (repeat 413’r) asked me 3x for a new name. I told him no and that it only gets worse. I finally obliged after insisting several more times. Being at a Tampa Q, and the bright pink shorts, Barely Legal has been officially renamed Tampax. Dont let Red Skull put any of this Tampa-X nonsense out there. It’s Tampax. Period. (pun intended)

I had something a little different dialed up but last second changed it up. I thought it was important for the PAX to experience a team focused challenge. It was interesting seeing them only focus on the dude next to them and give only just enough effort that was required and forgetting about the bigger picture. Some good lessons in that for sure.

COT:
Lots of prayers for safety for the men, resiliency, and their families.

Spandex has a sister getting some cancer scans this week.