Tag: Red Skull

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Valentines Shuffle

AO: thestronghold
Q: DintyMoore
PAX: Mullet, Barney, Dan and Dave, Young and Restless, Decaf, Chyna, Skeet, Red Skull, toga, Yessir, BigRig, Toots, Toadstool, Airball, DPole, JackieMoon, Square Root
FNGs: None
COUNT: 17
CONDITIONS: Brisk and Wet

WARMUP: SSHs, Willy Mays, Good Mornings, Slow and Low Merkins

THE THANG:
Mosey to front 🅿️

Partner 1 – hold plank for partner when done
10 Burpees
20 Iron Mikes
30 Merkins
40 Lunges
50 Mountain Climbers

Partner 2
Run across 🅿️ and Bernie back

Once everyone completes all five sets then mosey to baseball diamond

Break into four groups at each base.
10 Merkins and 10 SSHs before Bear Crawl to next base.
Repeat at each base until one full circuit.

Mosey to Back Hill
Partner 1
Low Plank Hold
Ohio Prom Dates
V-Ups
Elevated Leg Holds

Partner 2 sprint down and bear crawl back up

Mosey back to Start ⭕️ for 4:13 Selected Mary

MOLESKINE: One week left in this class, stay strong, encourage each other, take ownership of your opportunity.

ANNOUNCEMENTS:
No BrewRuck on 2/15 :rain_cloud:

COT:
It was a pleasure to lead and encourage the men of 4:13. Thanks for having me.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Someday We’ll All Enjoy Running, But Not Today

AO: westeros
Q: Hair Band
PAX: Chunks, Grape, Tim the Toolman, DintyMoore, Michelin Man, Pep, SalPal, Son of Red Skull, Red Skull, Young and Restless, bluemule, CubCadet, Sherlock, Vector
FNGs: None
COUNT: 14
CONDITIONS: a bit chilly, a bit damp

WARMUP:
Good mornings
Cherry pickers
Willie mays hayes
Cowboy hip rotations (fwd & bck)
50 SSHs
High knees
Butt kicks

THE THANG:
Mosey to parking lot hill
2x 50% sprint up hill, jog down
2x 75% sprint up hill, jog down
2x 90% sprint up hill, jog down

3 Sets
20 Squat jump with knee tuck (40 drop squats as modification)
50 Iron mikes (25e)
15 merkins
Hard sprint up hill (85% effort), jog down (30-40% effort)

In cadence squats on Hair Band count

Mosey to jungle gym for as many rounds of
25 pull ups and running a lap around the drop off circle as possible

MOLESKINE:
A thought I had during the beatdown: how we, as individuals, approach a workout together is often a reflection of how we live our lives in relationship with others.

Another thing I learned today: if I see people shorting themselves in an exercise, it fires me up. I have more to say on this matter but it’s probably better I don’t.

Shoutout to DintyMoore for being a monster and raising his lactaid threshold this morning.

ANNOUNCEMENTS:
– AOQ Grow School coming to a saturday soon near you
– Spring CSAUP in the works
– Spring fling led by Natural Ice – CBO
– 4:13 Strong Dinner fundraiser April 24th

COT:
– health and wellness for friends & family, prayers & praises for employment

Rock on and don’t cheat yourself out of getting better,

Hair Band

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Cluster

AO: thestronghold
Q: tampalibra
PAX: Chunks, sooner, Oatmeal, Ginger, Red Skull, Skeet, Decaf, Shocker (Mark Holmes), toga, Ponzi, Pole Dancer, Young and Restless, Dan Tanna, Pearl (Jonathan Halter), DintyMoore, Crawlspace, Right Said, Hair Band, Mullet, Wedding Singer, Minnie Pearl, Catfish, Chyna, Whoopi, Escort, jackie moon, Toadstool (aka Princess Peach aka formerly PlayStation), Tail and Mane, Barney, Dpole?, Yes Chef, SaxMan, BigRig, Air Ball, Toots, Square Root, Wolverine
FNGs: None
COUNT: 38
CONDITIONS: Perf

WARMUP:
50 SSH, 10 Merkins, 25 Flutters, 10 WMH, 10 GM’s

THE THANG:
First, YHC quickly realized there was not enough blocks for what was planned. I don’t feel like I pivoted very well tbh, that’s on me for not having a backup plan in place.

Here is what was rx’d:
– 15 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 14 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 13 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 12 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 11 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 10 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 9 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 8 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 7 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 6 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 5 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 4 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 3 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 2 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 1 Burpee Block jump overs, 50 We’re not worthy’s, 200m run

In reality here is what happened:
Partner up – 1 block per partner group
– 15 burpees together
– P1 does 50 HR-Merks while P2 runs, flipflop
– P1 does 50 WNW’s while P2 runs, flipflop
– 14 burpees together..etc

2-3 rounds in YHC called an audible, rallied the troops, apologized for poor planning, constructively criticized poor listening, stupid questions, and bitching from PAX, and then prescribed finishing out the burpees (apocalypse+) starting at 13. Funny enough the MC and smart-mouths stopped :man-shrugging:

MOLESKINE: Lessons learned on leadership, planning contingencies, listening, using the time someone gives you to ask questions, etc

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Christmas Light Alert

AO: westeros
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful

WARMUP: The usual warmups with a few extra stretches

THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.

ANNOUNCEMENTS: Lean Pax is almost here!

COT: Prayers for Courage in the New Year

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Track Intervals

AO: the-castle
Q: Chunks
PAX: hambone, Strutter, Splitter, Red Skull
FNGs: None
COUNT: 5
CONDITIONS: Warm for December

WARMUP: No warm up

THE THANG:

Mosey to High School Track

Lap 1: Jog the curves run fast on the straights
Lap 2: Jog the curves run faster on the straights
Lap 3: Jog the curves run fastest on the straights
Lap 4: Recover

Lap 5: Jog the curves run fastest on the straights
Lap 6: Jog the curves run faster on the straights
Lap 7: Jog the curves run fast on the straights
Lap 8: Recover

Mosey back to Startex

Finished with some stretching

MOLESKINE:

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

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Gravity is for the birds

AO: westeros
Q: SalPal
PAX: Hedwig, Young and Restless, Black Lung, Michelin Man, Tim the Toolman, Blueprint, Chunks, hambone, Red Skull
FNGs: None
COUNT: 10
CONDITIONS: A touch frosty.

WARMUP: Not my problem.

THE THANG:
Exposition: Disclaimer
Rising Action: Mosey to Love Circle, 5 burpees EMOM
Climax: 10 Burpees, EMOM, 5 minutes
Falling Action: Mosey to Bridge, Burpee Broad Jump over.
Denouement: Triple Box Jump Burpee Dora (30 total)
Epilogue: 10 burpee buyout and hill sprint.

MOLESKINE: I hope you’re happy.

ANNOUNCEMENTS: Lean Pax, NYD convergence, 4:13 in January

COT: Praise for Black Lung on promotion, Blueprint in new endeavors, Hedwig for incoming baby, SalPal for wife’s career.

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2 steps forward, one step back

AO: handsomizer
Q: Grape
PAX: Red Skull, Black Lung, Spinal Tap, There was one other, I’m sorry
FNGs: None
COUNT: 6
CONDITIONS: we stayed warm

WARMUP: normal

THE THANG: run to the stairs, go up two steps, down one…at every other landing go back down one landing…we did DIDS but you had to do two sets and then repeat the one before, etc. I was miserable, and so was the workout

MOLESKINE: thank you for letting me take out my frustration

ANNOUNCEMENTS: Leanpax etc

COT: thanks for sharing your hearts with me

:grapes:

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One Hit Wonders

AO: westeros
Q: Natural Ice – CBO
PAX: Pep, Chunks, Salami, bluemule, Red Skull, Young and Restless, Crawlspace, Tim the Toolman, Vector, Natural Ice – CBO
FNGs: None
COUNT: 10
CONDITIONS
An absolutely stunning sunrise!

WARMUP
To set the tone, we kicked things off with Bittersweet Symphony by The Verve, leading the PAX through a series of warmups:
– SSH
– Merkins
– Hillbillies
– Windmills
– Imperial Walkers
The Q was sprinkled with trivia questions hinting at the theme of the morning, which was later revealed as “One Hit Wonders.” Fun fact: YHC incorrectly claimed Bittersweet Symphony was an original. The Rolling Stones actually sued The Verve for sampling their track, The Last Time.

THE THANG
We ran to the playground for a circuit that was sure to get everyone’s heart pumping.
Station 1: Tubthumping Challenge
– PAX held a high plank and performed a jump squat for every “But I get up again” in the classic track Tubthumping by Chumbawamba.
Station 2: Partner Work
– Teams of two:
– Partner A sprinted to the school stairs, performed 1 merkin, then sprinted back.
– Partner B stayed behind, doing 5 pull-ups and air squats AMRAP style until their partner returned.

Audible to Love Hill
Pep threw out the idea of running to Love Hill, and in true F3 fashion, we embraced the chaos. We lunged across the bridge, threw in some WW1s to keep the PAX together, and instituted the newly christened “Westeros Rule”—10 burpees for every sighting of Mrs. Toolman. She only appears on uphill runs, and sure enough, we earned ourselves two rounds of burpees.
At the top of Love Hill, we paused for a quick photo op and then headed back, capping it all off with a strong finish.

MOLESKINE
Today was a great reminder of the power of mumble chatter and how much F3 has positively impacted my life over the past couple of years. Sometimes the best plan is no plan at all—just listen to Pep and the PAX, and everything will turn out just fine.

ANNOUNCEMENTS
– Butterball Run: Thanksgiving morning at Crieve Hall. Bring the family and work up an appetite!
– Leftovers Long Run: Saturday after Thanksgiving, Shelby Bottoms. Burn off that second helping of pumpkin pie.

COT
Grateful for this group and the chance to push each other every morning. Let’s keep accelerating, men!

https://open.spotify.com/playlist/6UHCAEnnLoRe2EBses9Ook?si=5ef8effbf0cc4b9b