WARMUP: upper left groin stretch
THE THANG: 5.1 mile Mossy Ridge Trail run
MOLESKINE: good conversation trying to stay warm
ANNOUNCEMENTS: Right Said only wears 1 layer :flushed:
COT:
WARMUP: right glute stretch
THE THANG: 5 mile trail run
MOLESKINE: good company and coffee to finish and epic laughs
ANNOUNCEMENTS: Sweater party
COT:
WARMUP: nope
THE THANG:
1. Warm up lap
2. MM creates 3 groups. MM’s group is the timer. Do 30 of each and then rotate to next station. 2x through.
-Station 1- curls / tricep extensions
-Station 2 – lunges (each leg is 1) / squats
-Station 3 – bent over rows / OHP
3. 5 Sprint break
4. Repeat #2
5. 5 sprint break (including a RE-moralizing decades staggered run)
6. Mary for time
Thanks for letting me lead. WEIGHTsteros begins.
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
WARMUP: SSH, Windmills and Willie Mays Hayes. Mosey to the first school parking lot to continue the warm-up with Squats and Imperial Walkers.
THE THANG: Long mosey to the far front lot followed. YHC demonstrated the cadence for 8-Count Body Builders by doing five and then invited each 4:13 Strong (8 in total) to lead the group in a set of five. Before leading they needed to share something that they had learned in the past 40 Days. Decaf jumped in to share and lead bring our total count to 50 8-Count Body Builders.
We celebrated our accomplishment with a mosey to the back of the campus. Then each 4:13 Strong man was invited to share their vision for the future and how that vision is different today vs. 40 Days ago, and then lead us in another set of 5 8-Count Body Builders. Barney jumped in at the end to share some of his wisdom and gave us 5 more 8-Count Body Builders, bringing our total to 95.
We reversed course and retraced our steps making stops at both locations on the way back home. Hipster had the privilege of getting us to 100 and Wham-O got us to 105.
Once we got back to the flag YHC offered another 5 to get the total for the day up to 110 8-Count Body Builders.
MOLESKINE: It was a great morning. Thank you to the F3 PAX for coming out and supporting our men. Winners of the 4:13 Strong shirts were Right Said, Dan and Dave and Phonics
ANNOUNCEMENTS: That was the last workout at The Stronghold for 2025. Please consider spending your Thursday mornings at greenmachine or atlantis for the next several weeks but make sure you come back to thestronghold in January!
Signing Day tomorrow at 11:30am. All are welcome.
COT: Prayers for wisdom, strength and guidance.
WARMUP: side straddle hop, squat, Willy Mays hays, arm circles, stretches (runners and sky/toes)
THE THANG:
– Indian run to far intersection
– 21s (side straddle hop to 21 self count) PAX must end on 21 exact
– 10 penalty burpees. PAX executed well, however a few were heard “counting cards”, the house called the cheating + 21 burpees
– Mosey to basketball court with coupons.
– Partner timed exercise: 1’s with block, 2’s lunging, timed by lunging person reaching partner.
– Exercise Rounds: curls, over head press, blockees, curls (for the girls)
THE FINISH:
– Indian Merkin “Run”
– all PAX in plank position, back of the line progresses forward up the line by doing 1 merkin with just the PAX directly in front of him. Once he reaches the front of the line, he planks and awaits the next man progressing. The exercise ended when the line progressed across the entire basketball court.
MOLESKINE: word of encouragement was that “Leaders run towards smoke” there isn’t always an obvious fire, but don’t turn your back on the metaphorical smoke in your world. Go stand in the gap, run towards conflict, and address issues before they burn things down.
ANNOUNCEMENTS: the Struggle! Signing day next Friday 10/24
COT: :pray:
WARMUP: Led by Raisin: SSH, Squats, IW, Stretch, WMH
THE THANG: 3 miles on a crisp morning. Early finishers picked up the six or reentered the circle for Burpees & Squats from 10 down to 1 followed by various planks, including alternating leg/arm raised planks.
MOLESKINE: PR set by Raisin: 18:41
ANNOUNCEMENTS: Career Fair & Signing Day next week followed by The Struggle.
COT: Prayed for injuries, families, and safe return of Red Skull.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, stretches, WMH
THE THANG: Partner up and RUN!! We were teased by the rain this morning…it held off until we got started and then somewhere along the route is started up.
SalPal hosted the After Party this morning, inviting everyone to join him at the picnic tables for some split squats, dips and decline merkins and more spilt squats.
MOLESKINE: Some how we were able to run 3 miles in the rain and attend the SalPal After Party but couldn’t execute the count in the circle. Life can be hard so at least get the easy parts right!
COT: Prayers for focus, consistency and endurance.
WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH
THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!
MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!
ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.
