Tag: Right Said

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

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Tortoise & Hare – Week 5

AO: thestronghold
Q: Red Skull
PAX: Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, SalPal, Chunks, hambone, Ol’ McDonald, Crockett, DreamCast, C Sharp, Vera Wang, World Tour
FNGs: None
COUNT: 15
CONDITIONS: Our first cool run of the season – 46 degrees

WARMUP: The warm-up was hijacked by World Tour who seemed to short-cut everything in an effort to get to the run. We stretched the right side more than the left which resulted in some lopsided running.

THE THANG: RUN!!! Three miles around the campus. We had a couple of PRs this morning. Those that are training for the half marathon are coming into the home stretch.

MOLESKINE: It was great to have a good showing this morning to offer encouragement to the 4:13 Strong men. Thank you to the faithful PAX that continue to show up and make a difference.

ANNOUNCEMENTS: The Struggle 003 is coming up in just a couple of weeks. This Struggle will be on a Friday night so work won’t be an excuse. Hit up Ginger if you would like to get you name on the list. You will be glad you did it.

COT: Prayers for strength, guidance and focus.

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Wolverine

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Ponzi, Ripcord, toga, bigbang, Grape, Patty, Right Said, Ginger, Crocket, C Sharp, Catfish, Zorro, Snapper, Old MacDonald, Pearl, Humble Boxer, Filet O’Fish, Dreamcast, Big Country, Vera Wang, Slab, Ten Pack, Speedway
FNGs: None
COUNT: 27
First. We didn’t finish the workout and that drives me crazy. I’ll take that as poor leadership there are a few things I should have adjusted BUT I’ve done this workout solo and even Q’d it a few times (starting at 200 reps) so I know it can fit in. I don’t like not finishing things, personal pet-peeve of mine :sweat_smile:

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the designated spot and do 3 burpees. After the 3 burpees, run back and continue with exercise.

175 curls
150 big boi situps
125 Overhead Press
100 Kettlebell Swings
75 Merkins
50 We’re not worthy’s
25 Blockees

The 200 rep set would have been Bonnie Blairs but I knew that was not going to happen and I’ve been doing Squatober so my legs barely work anyhow and decided to cut it :joy:

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Penalty burpees for no HC and burpees for no Merchant show

AO: titan
Q: Pep
PAX: Midwife, preacherman, Right Said, caprate, DintyMoore, Sherlock, Firefox, Young and Restless, SalPal, Salami, Spinal Tap
FNGs: None
COUNT: 12
CONDITIONS:
cool. comfortable fall day

WARMUP:
burpee penalty:
– each pax with no HC 10 burpees
– all pax 10 burpees for Merchant
run the square

THE THANG:
Dora at the playground:
– 100 pull ups
– 200 windshield wipers
– 300 firehydrants
7’s at the hill: burpees + hand release merkins

ANNOUNCEMENTS:
– pain lab: Salpal led on Saturday mornings in North Nashville
– chili event:
First Annual F3 Chili Cook Off!
Wolfpack is on Q and leading the charge.

When: October 20th. 1-3pm
Who: PAX, M, and 2.0s!
Where: Riverview Pavilion Shelby Park
maps.app.goo.gl/GuFX8ZRRX5iEJgKb8

COT:
– prayer for Midwife in his job search

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Tortoise & Hare, S5E2

AO: thestronghold
Q: Red Skull
PAX: Papa Bear, Pop-A-Lock, Chunks, Crawlspace, Right Said, Young and Restless, SalPal, Hair Band, Speedway, Zoro, Filet O Fish, Ol’ McDonald, Crockett, DreamCast, C Sharp, 10 Pack, Pearl, Snapper, Slash, Vere Want, Humble Boxer, World Tour
FNGs: None
COUNT: 23
CONDITIONS: 66 degrees and humid

WARMUP: Standard Pre-Run Warm-Up: SSH, Squats, IWs, Stretches

THE THANG: Get into assigned pace group (led by at least one F3 man). We had a total of five groups: 26:00, 28:00, 30:00, 32:00 and 34:00. Things went even better than expected with 10 of 14 4:13 Strong men reaching a new PR, one of which was a new course record for the class of 25:12.

MOLESKINE: It is much easier to push yourself and do hard things when you have someone doing them with you. Thank you to my F3 brothers for slowing down and encouraging the 4:13 Strong men. We had a huge lift in confidence today with so many new PRs.

ANNOUNCEMENTS: The Struggle 003 is 11/1. This is a Friday night so no need to worry about work the next day. Stay tuned for more details. If you are ready to lock in your spot, let me know.

COT: Many prayer requests for endurance, strength and perseverance.

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Because It’s My Destiny To Be The . . .

AO: westeros
Q: Vector
PAX: Grape, DintyMoore, Chunks, Pop-A-Lock, SalPal, Spinal Tap, Sherlock, Right Said, Pep, Young and Restless, Hedwig
FNGs: None
COUNT: 12
Conjuring up this week’s theme, I felt we all needed a little bit of a push to make us better, because as “the kids” say, “No PAIN, no gain.”

CONDITIONS: Painfully pleasant, start of autumn, gloomy morning

WARMUP: To start the pain, we did W-O-R for the duration of Depeche Mode’s extended remix of “A Pain That I Am Used To.”
30 SSH, 30 LBAC, 30 Air Presses, 30 RLBAC, 30 Squats.

To reflect the missing HCs from the PAX, the group had to do 9 burpees. Then we repeated the above until end of song . . . 8 minutes later.

PLAYLIST:
A Pain That I Am Used To – Depeche Mode
King of Pain – The Police
Pain Lies on the Riverside – Live
Joy and Pain – Rob Base & DJ EZ Rock
Do You Really Want to Hurt Me? – Culture Club
Pain – De La Sol (f. Snoop Dogg)
Hurts So Good – John Cougar
Sucker for Pain – Lil Wayne, Wiz Khalifa & Imagine Dragons
Everybody Hurts – R.E.M.

THE THANG:
PAIN #1: 50 reps of
Prisoner squats
Ass Kickers
Imperial Walkers
Normal Julgarian Split Squats (“Free Julgaria!”)
Then sprint up and down hill.
Repeat.

PAIN #2: 50 reps of
Plank Jacks
Alabama Prom Dates
Incline Merkins
Normal LBCs
Sprint the hill.
Repeat.

Mosey to Startex for Mary where a grand time was had by all

ANNOUNCEMENTS: Brewsday Tuesday this week – Check the Slack

COT: Prayers for Chunks on the passing of his grandmother and SalPal as his wife navigates restarting work life. Was fantastic to have SalPal back out, as his special brand of saltiness fit the theme perfectly . . . Thankful as always for all of the HIM who push me and each other to be better. SYITG, Vec

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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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Tortoise & Hare, S5E1

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Focker, Skeet, Michelin Man, Hair Band, Natural Ice, Right Said, Crawlspace, Chunks, Tater (Skeets 2.0), Dopplerganger (F3 Smokies), C Sharp, Zoro, Pearl, Snapper, Speedway, World Tour, Ten Pack, Crockett, Slash
FNGs: None
COUNT: 21
CONDITIONS: 75 degrees and humid with a nice mist for the finish

WARMUP: The standard pre-run warm-up: SSH, IWs, Squats, Stretching

THE THANG: RUN!! Three miles plus more to pick up the six

MOLESKINE: It is great to be back at it after a two week break. It is a little heavy knowing that 15 men are counting on 4:13 Strong to help them rewrite their future, but the load is much lighter knowing that my F3 brothers are here to help. Thank you all for showing up this morning.

COT: Prayers for family, healing, strength, focus and growth.

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Sinple Things

AO: bomber
Q: DintyMoore
PAX: Black Lung, Crawlspace, Cream Cheese, Firefox, Papa Bear, Pep, Right Said, SalPal (indefinitely fartsacking), Sherlock, Tim the Toolman, Vector, Wet Wipes
FNGs: None
COUNT: 13
CONDITIONS: Wet Sweat

WARMUP:
Mosey around neighborhood block to coupons
– stops @ cross streets for 10 merkins and 10 squats

THE THANG:
1) Grab coupon for each PAX at Cage

tel:10-9-8-7-6-5-4-3-2-1 Devils Press
20-18-16-14-12-10-8-6-4-2 Squats

Mosey around ball field

12’ EMOM
10 Coupon Squats
10 Merkins
5 Coupon Swings

Put coupons away and Dealers Choice Mary to finish
Burpees
WW2s
Freddy Mercuries
American Hammers
Prom Dates

https://open.spotify.com/playlist/2VGbEh1vYvHx2757hq4Rw6?si=YVfVD1TiQjCScKh5xJ3HGQ&pi=u-5DCzLixnR8C9

MOLESKINE: choose to love on those in your life and lead boldly

ANNOUNCEMENTS:
5k walk/race day tomorrow
Walk for Apraxia
Hustle for the House
Shade Tree 5k

COT: prayers for our country and peace in the Middle East. Great to see SalPal (indefinitely fartsacking) at coffeeteria

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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.