Tag: Red Skull

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Always have a buddy!

AO: thestronghold
Q: toga
PAX: Chunks, Dan and Dave, Red Skull, Right Said, Dan Tanna, toga, Skeet, Decaf, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack
FNGs: None
COUNT: 23
CONDITIONS: Glorious!

WARMUP: Mosey to the gravel lot for some calisthenics and the always fun, scorpion stretch amongst the rocks.

THE THANG: Partner up with instructions to spend the rest of the workout with you partner. Work together and finish together!
Part 1: Execute Bear Crawls and Polar Bears down the gravel lot and back. Form up in 2 columns and mosey to the lot across from the STEM school.
Part 2: Partner carry across the slot, flapjack and return to the other side of the slot. Execute the same with wheelbarrows and repeato 2x more.
Part 3: mosey the entrance to the STEM school where P1 executes 12 rows on the bar while P2 hold people’s chair. Flapjack and repeato 2x more times. The PAX (RA!) did this without starting till everyone was holding the chair and mounted the bar and could not complete until everyone was done.
The finish: mosey back to the home lot, quick marry and done!

MOLESKINE: It’s always humbling to lead and know that the PAX (RA!) will follow your lead for the duration of the workout. This is always a gift, but it’s especially humbling when you realize all the change these men are dealing with. RESPECT!

ANNOUNCEMENTS: It’s been 6 years of our F3/4:13 symbiotic relationship. YHC can only hope that the men of 4:13 are getting as much out of this as the men of F3. Here’s to 6 more!

COT: Prayers for Chunk’s grandmother who is in hospice and for the strength, health and will of the men in 4:13. Let’s keep the 40 days rolling!

Stay Classy,
Toga

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The Standard

AO: thestronghold
Q: Chunks
PAX: Dan and Dave, Salami, hambone, Schnauzer, Young and Restless, Hair Band, Pole Dancer, Dan Tanna, Shocker (Mark Holmes), toga, Skeet, Spinal Tap, Grape, Right Said, Natural Ice, caprate, Red Skull, C Sharp, Snapper, DreamCast, Old McDonald, Coon Skin, Slash, Pearl, Vera Wang, Big Country, Old G, Humble Boxer, The Raptor(Miami), Zorro, Speedway, Filet O Fish, Ten Pack,, Big Bird
FNGs: 1 Big Bird
COUNT: 36
CONDITIONS: Pleasant

WARMUP: No warm up. Gave a 5 min warning to do some stretching.

THE THANG:

Circle up and partner up 1:1 F3 – 4:13
Welcome with Disclaimer and the standard: Push yourself

Then explain that during the workout the F3 & 4:13 men are to get to know each other with the F3 man prepared to give the 4:13 man a nickname at the end of the workout.

Right Said recited the Mission of F3.

Then we run in two lines with the F3 man on the left and his partner to his right. The partners sprint to the front as a team when I call out Front. We ran a mile around the campus, Train caused a little pivot to get the whole mile

At 1 mile we stopped and did a set of BOMBS starting at 5 and each exercise increasing the reps by 5 to 25 Squats. Then I talked briefly about how Mental Toughness is perishable. Just because you finished mental toughness week doesn’t mean it lasts forever, you must requalify every day.

Then we ran again following the same method I yelled Front and then stopped for another set of BOMBS starting at 5. Then talked briefly about 1 second decisions. Between now and the end of the 40 days they will have to make a lot of 1 second decisions. It only takes one of those to lose everything. You must gain control of your mind when all you want to do is quit. Cause at some point you will want to quit.

Ran back to start ex with a detour out onto foster ave and around the corner following the same method for a final set of BOMBS starting at 5. Then talked briefly on Performing without Motivation. Right now you have a purpose to finish the 40 days, but there will be times when you don’t have an easy goal like that and you have to Perform without Motivation, you just have to do it. Use these next 40 days to gain control of your mind and body. All these men here and the others that will take this journey with you want to see you succeed and win. But it’s not given without work. This program will push you, but will also support you. Take advantage of this opportunity, forget about your past and live in the present.

Circled up for the naming ceremony. The PAX did not disappoint with some good names this class.

We had and FNG that Red Skull named Big Bird.

Thanks to everyone that came out and the atlantis men.

Always an honor to lead you men.

Strength and Honor,
Chunks

COT: C Sharp asked to lead the closing prayer in the ball of Man.

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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.