Tag: Right Said

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

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.

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Tortoise & Hare – The Final Run!

AO: thestronghold
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Barney, Hair Band, Dan Tanna, Right Said, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Fresh Start, Hoop Dream, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: A perfect 57 degrees and a beautiful sunrise

WARMUP: Warm-up led by Hoop Dreams: SSH, Squats, IWs, Stretches

THE THANG: RUN!! We had 2 PRs today – Fresh Start with 22:09 and Richie Rich breaking 30:00 for the first time!

MOLESKINE: This class took the 3 mile run seriously and made real efforts to improve over the six weeks. What a refreshing way to approach a challenge. Thank you to my F3 brothers who consistently showed up to be a part of our Tuesday mornings.

ANNOUNCEMENTS: Signing Day for this class is this Friday 4/18 at 11:30am

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Gametron

AO: bomber
Q: Wolfpack , Firefox
PAX: Crawlspace, Chunks, Right Said, CubCadet, Papa Bear, Pep, Hedwig, Puzzlah, Vector, Sherlock, DintyMoore
FNGs: None
COUNT: 13
CONDITIONS: Good enough

WARMUP: Wolfpack led with
– SSH
– Imperial walkers
– Low and slow Squats
– Low and slow Merkins

THE THANG: With YHC and Wolfpack on Q, the only sensible outcome was some sort of gamified beatdown.

Part 1: Castle (led by Wolfpack)
PAX split into two teams. Field split in half with each team having a castle (aka, a base) at opposite ends, with a line of short cones, tall cones, and a 25lb sandbag at midfield, plus 3 or 4 short cones on each side of the field along the midline.

PAX had to travel to a cone, do an exercise based on the object, and then return it to their castle (or deliver it to the opposing team’s castle, if they chose to do so). Objects could be stolen from the opposing team’s castle using the same exercise.

Teams had 60s (sometimes 90s) rounds to score as much as they could. Short cones were worth +1 pt, tall cones were worth +2pts, the sandbag (always requiring 5 burpees) was worth -2pts (later amended to -4pts).

1st set of three rounds:
Travel = running
Short cone = 5 squats
Tall cone = 5 merkins

2nd set of three rounds:
Travel = side shuffle
Short cone = 5 wide merkins
Tall cone = 5 diamond merkins

3rd set of three rounds:
Travel = broad jumps
Short cone = 2 iron Lt. Dan’s
Tall cone = 2 burpees

Team 1 (Vector Sherlock Puzzlah DintyMoore YHC) took an early lead against Team 2 (Wolfpack Papa Bear CubCadet Pep Hedwig), but gameplay evolved with PAX realizing that there was enough time for the sandbag to travel to both castles. That led to some interesting waiting games over sandbag delivery plus some blocking maneuvers. Ultimately, it came down to a final round to break a 4-4 tie, which Team 1 came away with. That was not without some impressive sandbagged broad-jump heroics from Wolfpack. Also, Vector and CubCadet may never speak to each other again.

Also? So. Freakin’. Exhausting.

Part 2: Flip the Cone
Keeping the same team and same general field structure, a couple dozen short cones were scattered on both sides of the field, with cones on Team 1’s side right side up and cones on Team 2’s side upside down. Team 1’s goal was to end a 90s round with as many cones as possible right side up, with Team 2 aiming to end the round with more cones upside down. Except only mode of travel was a bear crawl in rounds 1 and 2 and murder bunnies in round 3. Teams instinctively split up into offensive and defensive squads with YHC, Sherlock and DintyMoore facing off against the defensive line of Papa Bear and Pep while CubCadet Wolfpack and Hedwig crossed the field to battle with Vector and Puzzlah. By the end, Team 1 came away with a 3-0 sweep but all PAX’s shoulders and legs simultaneously won and lost.

Finally, a 50s Hollow Body Hold.

MOLESKINE:
– Big thanks to Wolfpack for venturing to our neck of the woods and delivering the fun and the “fun”.
– Yes, this is what we do at all Game Nights
– Loved watching strategies evolve
– If you want to do a Q-collaboration in June or July, let me know! Sneak preview for next month: the most sought-after immune-system-themed combination we didn’t know we wanted – Vector + t-cell!

ANNOUNCEMENTS:
– Spring Fling

COT:
– Everyone shared a word/phrase of gratitude

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Hair Band, Judy, tampalibra, Young and Restless, Chunks, Barney, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Cold and windy….39 degrees

WARMUP: Normal pre-run warmup of SSH, Squats, IWs, stretching and some OYO WMH and Good Mornings

THE THANG: Partner Up and RUN!! All in under 35:00 leaving plenty of time for some more work.

Mosey to the school parking lot for a quick round of 3 1 min challenges. 1st min 15 burpees, 2nd min 25 jump squats, 3rd min 25 WWIs.

Mosey back to the StartEx

MOLESKINE: This class continues to push themselves. We had 1 PR today as Hot Wire got sub 30:00 for the first time.

ANNOUNCEMENTS: Signing Day is next Friday, 4/18 at 11:30. The Standing Strong Dinner at Rocketown is Thursday 4/24 at 6pm. Some F3 seats remain…it looks like Franklin could use a little help filling their table. If you would like to join us for the evening, click the link and select F3 Franklin as you Table Sponsor. Or, just DM me and I will find a seat for you.

secure.fundeasy.com/ministrysync/event/?e=29356

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Month of the FNG Prep!

AO: bomber
Q: Toothless
PAX: Grape, Pep, Firefox, Vector, Tim the Toolman, Right Said, Sherlock, CubCadet, Papa Bear, Crawlspace, Supernova, DintyMoore, Toothless, Chunks
FNGs: None
COUNT: 14
CONDITIONS: Quite fair, a bit muggy but no complaints for being solidly back in T shirt weather!

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=a23bad9eb37c4a0b

WARMUP:

Mosey to high ground, circle up

WAR
– SSH x 30
– Air presses x 10
– Windmills x 10
– Michael Phelps x 10
– Willy Mays Hays x 10
– Carrot pullers x 10
– Scorpions x 10 oyo

THE THANG: Month of the FNG Prep! :fng:

PAX count off forming three groups, 1, 2, 3…

– Group 1 does a patrol run down to end of lot and back up
– Group 2 does a ground exercise
– Group 3 does a standing exercise

All shuffle when G1 returns. Runners to the ground, ground stands up, and standing group runs.

Do four rounds (~2 mins AMRAP in each station based on runners):
1. G: Peter Parkers, S: Prisoner squats
2. G: American Hammers, S: Burpees
3. G: Carolina Dry Docks, S: Lt. Dans
4. G: Big Boy Sit Ups, S: SSHs (cut for time)

All answer a question within their group each round:
1. How did you get your F3 name?
2. What do you remember about your first workout?
3. Who invited you and why did you come to that first workout?
4. Why did you keep coming back? (cut for time)

Circle up for…

Rings of Fire :fire:

Thunderstruck
– High and low plank, up or down on “Thunder”
Roxanne
– SSH / Burpees on “Roxanne”
Flower (Bring Sally Up)
– Squat holds on “up” or “down”

MOLESKINE: Welp, the Respects may have HC’d, but the Un-Respectables recovered and showed out in force. Double Pickney action and the return of not 1 but 2 previous AOQ’s in Dinty Moore and Supernova walking into the warmup out of the Gloom made the comeback a statement victory. Will it start a streak??

Many people are saying the Rings of Fire section was their favorite part. That section was closely followed in the rankings by YHC calling out a penalty of 10 eight count body builders for the stalling of movement upon returning from a running segment, as Pep owned up to above, but there were others….

Hottest personal take of the day….Star Bagel has earned it’s place. After long dissent, taking over the porch with 10 dudes cracking wise ones and sharing about life has won me over (but just for bomber! don’t read this men of westeros)

ANNOUNCEMENTS:
– Spring Fling! This Sunday from 12-3p! Edwin Warner Park Shelter #5 off of Vaughn Rd!
– It’s MONTH OF THE FNG! Let’s get new men out with us in the Gloom and give this thing away!
– The Merchant has a hot wing eating 2ndf opportunity the weekend after Easter, 4/26
– End of April will feature the Impossible Mile CSAUP @ greenmachine, Focker for details

COT:
– Toothless shared
– Grape shared

COT featured a message from YHC about Month of the FNG – F3 has been tremendously impactful to me over the last 6 years. This group has been there with me through job changes, kids, and all sorts of ups and downs. I want other men to have that same kind of connection and community, and I know you do too. Let’s give this thing away and invite the men in our lives who need F3!

As always, it was an honor to lead. Thanks to Firefox for the invite! It was a pleasure.

SYITG,
— Toothless :tooth:

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Tortoise & Hare – Run 3

AO: thestronghold
Q: Red Skull
PAX: Chunks, Hair Band, Crawlspace, Barney, Judy, Right Said, Decaf, Dan Tanna, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Perfect running weather – 54 degrees and dark!

WARMUP: The usual – SSH, Squats, IWs, Leg Stretches and some OYO stretching.

THE THANG: Partner up and RUN!! 3.0 miles. We had the usual hares take off in a sprint while the rest of the group maintained a good steady pace. Just like in the story, 3 of hares were overtaken but one remained out front.

We had 4 4:13 Strong men set PRs today, all of which were below 30:00! This is a fast class that continues to push themselves on Tuesday mornings.

MOLESKINE: Thank you for running with us morning. Your encouragement of the 4:13 Strong men makes a huge difference in their day.

ANNOUNCEMENTS: Reminder: The annual 4:13 Strong Standing Strong dinner is on Thursday, April 24, 6p-8p. F3 Franklin, F3 Brentwood and F3 Nashville all have tables at the event. Brentwood has already filled their table, and Franklin is close. The Nashville table is in last place. If you would like to join us, let me know and I will get you registered.

COT: Prayers for family, healing, strength and endurance.

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AOQ Grow School – The FNG Experience

AO: stonewall
Q: Toothless
PAX: Hair Band, sooner, Right Said, Chunks, Cowboy, Pep, SalPal, Tea Party
FNGs: None
COUNT: 9
CONDITIONS: Cool, not crisp. The in-between zone gear wise.

PLAYLIST: https://open.spotify.com/playlist/459qwYOyQ4j1hCmtMHFZsC?si=53422ffe45df444f

WARMUP:
– SSH x 30
– High knees x 10
– Butt kickers x 10
– Windmills x 10
– Willy Mays Hays x 12
– Carrot pullers x 10
– Michael Phelps x 10
– Good Mornings x 10 oyo

THE THANG:

Patrol run to lot by mansion, PAX count off forming three groups.

– Group 1 does a ground exercise
– Group 2 does a standing exercise
– Group 3 runs and is a timer

All shuffle when G3 returns to get time at each station. Runners to the ground, ground stands up, and standing group runs.

Do four sets (~2 mins AMPRAP in each station based on runners) – AMPRAP = As Many Perfect Reps As Possible:
1. Hand Release Merkins, Prisoner squats
2. American Hammers, Burpees
3. Carolina Dry Docks, Lt. Dans
4. Big Boy Sit Ups, SSHs

Patrol run back down the hill and circle up for…

Rings of Fire :fire:
Thunderstruck
– High and low plank, up/down on Thunderstruck
Roxeanne
– SSH / Burpees on Roxeanne
Flower (Bring Sally Up)
– Squats, as directed by Moby

MOLESKINE: Good work this morning men! The rotations section featured questions to ask of your group, such as:
1. How did you get your F3 name?
2. What do you remember from your first workout?
3. What made you decide to come out to that first workout?
4. What made you decide to keep coming after that first workout?

CoT featured everyone sharing one thing they learned about their fellow PAX – this was a great chance to share about our fellow PAX and practice for learning about FNGs during the workouts!

ANNOUNCEMENTS:
– AOQ Grow School was this morning (thanks Pep :smirk:)
– Hot Wings event from The Merchant on 3/26
– Spring Fling on 4/6 from Pitmaster and Natural Ice – CBO
– Merkin Madness continues!
– April will be the Month of the FNG! To be shared broadly later this weekend

It was an honor to lead men! Discussion notes from the Grow School portion on the FNG experience will be posted soon for the benefit of all. Thanks for the work you put in this morning on both fronts! And thanks to Hair Band for coordinating a great opportunity for our PAX! :muscle:

— Toothless :tooth:

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Dan Tanna, SalPal, Decaf, Barney, Peso, Percy Jackson, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
FNGs: 7 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7
COUNT: 17
CONDITIONS: A cool 41 degrees…perfect for a dark, early morning run.

WARMUP: SSH, Squats, IWs, stretching

THE THANG: Partner up with someone who knows the course and RUN! Early finishers had a choice…spend time in the circle with SalPal or go back and pick up the six. Not surprising that most chose to go back than to get better with Sally.

MOLESKINE: A great first effort today by the 4:13 Strong men. Despite having to crawl under the gate to reach the finish line, we still had an “all in” time of 37:52. Not a bad start for this class.

Thank you to the F3 PAX who joined us this morning. Your presence was greatly appreciated.

ANNOUNCEMENTS: The 4:13 Strong Standing Strong dinner is 44 days away. Three regions are in a competition to see who can fill a table first. The current score is: Brentwood 7, Franklin 5 and Nashville 2. Register to attend the dinner and help get Nashville across the line first. Reminder…M’s are welcome and encouraged to join you at the dinner. Find the link for registration in a previous Stronghold post.

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If F3 existed 80 years ago…..

AO: atlantis
Q: CubCadet
PAX: SalPal, Chunks, Firefox, Right Said, Pole Dancer, Toothless, Young and Restless, Subway, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Colder than we expected

WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”

Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.

THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).

– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.

Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.

Fit in 30 reps of flutter kicks before time.

MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).

ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.

COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.

Thank you for the opportunity to lead.

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Love is . . .

AO: bomber
Q: Vector
PAX: Pep, Firefox, DintyMoore, sooner, Sherlock, Right Said, Tim the Toolman, Puzzlah, Fish Food (DR)
FNGs: None
COUNT: 10
YHC was the Q-pid for today’s Valentine’s Day prep for the PAX. I even had a bow . . . seriously.

CONDITIONS: Chilly, 23 degrees with love in the air

PLAYLIST:
Theme of “Love is . . .”
Love is like Oxygen – Sweet
Love is a Battlefield – Pat Benatar
Love is an Open Door – Kristen Bell/Santino Fontana (from Frozen, not Moana sooner)
Love is the Drug – Roxy Music
Love is the Answer – Aloe Blacc
Love is a Stranger – Eurythmics
Love is in the Air – John Paul Young
Love is Blindness – Jack White
Love is the Answer – Dan Seals
Love is Dangerous – Fleetwood Mac
Love is Strange – Mickey & Sylvia
Love is a Long Road – Tom Petty

WARMUP:
Mosey in heart-shaped circles
LBAC x 20
Seal Claps x 20
Overhead Presses x 20
RLBAC x 20
WMH x 10 OHO
Good Mornin’s x 10 OHO
SSH x 20

THE THANG:
Q-pid started his work by having the PAX partner up and do several partner themed exercises:
Partner merkins x 20 (with clap between rep)
Partner WWI x 20 (with claps at top)
Partner chair squats x 30 sec x 3

Mosey to playground for some LOVES
Lunges x 100
Overhead presses x 100
V-shaped Pull-Ups x 100
Excellent form incline merkins x 100
Sexy squats x 100

[Aside: at some point sooner got caught up in the love and might have been twerking on the swing set pole . . . Q-pid supports all kinds of love, so go crazy HIM)

Mosey to flag for V-Day Mary of Alabama Prom Dates, J Los, Monkey Humpers, Jane Fondas to get those special parts trained for the day. So good, we rinsed and repeated.

ANNOUNCEMENTS:
– No Beer Ruck this weekend
– Game Night at Firefox abode Feb 28 at 7p
– Night Moves March 6 at 7:30pm

COT: Words of gratitude, prayers, and praises lifted up. Listened to the morning for a bit. Thankful for all of the HIM during what for me has been a very stressful time in both my personal (losing my mom) and professional (funding uncertainties, colleagues losing jobs abruptly) lives. Thankful to the PAX for pushing me each day.

SYITG, Q-pid (aka Vec)