Tag: Right Said

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Just Warming Up

AO: westeros
Q: Shy Guy
PAX: Supernova, Young and Restless, Red Skull, Michelin Man, CubCadet, Sherlock, Vector, Right Said, Juicy J (JBowman), Detective Pikachu, Shy Guy
FNGs: None
COUNT: 11
CONDITIONS: Finally feels like fall

WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders

Line Toe Taps
4 ways x2

Strides

THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3

Backwards hill runs x4

Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds

MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs

ANNOUNCEMENTS:
They were announced.

COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health

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Don’t let your partner down!

AO: thestronghold
Q: toga
PAX: Red Skull, Dan and Dave, Chunks, Decaf, Laces Out, Wham-O, Right Said, Barney, Dinky, Raisin, Shred-it, Mater, Nap Time, Speed Date, Puppy Chow, Comic Book Guy, Old Man River, Goldfish, Rocket Man, Mosh Pit, Cuties,
FNGs: None
COUNT: 22
CONDITIONS: Glorious!
WARMUP: Mosey to the gravel parking lot for standard warmarama
THE THANG: Pair up with each pair drawing one block then mosey to the parking lot across from STEM.
Rd 1: All P1 hold the block above their heads while P2 runs to the end of the lot and executes 10 merkins as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 2: Mosey to the STEM building then all P1 hold the block in a wall sit while P2 runs to the rails along the walk and execute 15 supine rows as a group and return to P1. Flapjack only when the whole team is ready. Repeato x3
Rd 3: The PAX formed up on the side of the road where P1 performs a hair burner to the other side, executes 5 merkins, and mosey back to P2 who is holding a reverse plank. Flapjack only when the whole team is ready. Repeato x3
MARY: LBCs, merkins, flutters
ANNOUNCEMENTS: The Struggle is real. See tampalibra to secure your spot and participate with the men of 4:13.
See BWood General channel for other announcements
COT: All of the jobs these men compete for will require teamwork and reliance on the man next to them. We all have to be dependable for those around us, and we took some steps towards that today.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Squatter, Crawlspace, Right Said, tampalibra, Chunks, Barney, Decaf, Touchback, Brown Slip, Laces Out, Mater, Dinky, Mosh Pit, Puppy Chow, Rocket Man, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: Dark, Damp and Humid – Where is fall?

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).

For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.

MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.

ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.

COT: Closing prayer let by Comic Book Guy.

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Tortoise & Hare, Run #1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, SalPal, Salami, Michelin Man, Brown Slip, Young and Restless, Barney, Hipster, Decaf, Demo – F3 NoHo HTX, Speed Date, Go Fish, Puppy Chow, 10 FNGS
FNGs: 1 10 FNGS
COUNT: 25
CONDITIONS: Dark!

WARMUP: Circle Up, Warm Up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: A fantastic first run for the new class. 5 out of the 13 4:13 Strong men posted a sub 30:00 time. Another 4 finished sub 35:00 and we were “All In” at 41:37. This may be the class where we see everyone hit the 30:00 goal.

Thank you to all of my F3 brothers for such a great showing today. It had a huge impact on the 4:13 Strong guys who found it hard to believe that so many men would be willing to run with them.

ANNOUNCEMENTS: The Struggle 005 will be 10/24-10/25. Start making plans now to join us for this incredible physical and mental challenge.

COT: Prayers for strength, wisdom and guidance.

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A lot of Shaqs, not many Stephs

AO: thestronghold
Q: Purple Tiger
PAX: Hipster, Right Said, Barney, bluemule, Red Skull, Shocker (Mark Holmes), Wham-O, Woodchuck,
FNGs: None
COUNT: 25
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CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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Tortoise & Hare #4

AO: thestronghold
Q: Red Skull
PAX: Young and Restless, Decaf, Barney, bluemule, Michelin Man, Wham-O, Chunks, Right Said, LIGHTNING(Devario Parson), Speechless (Bryan), Bubbles (Tyler Slaughter), hambone, Hipster, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 26
CONDITIONS: Perfect for a morning run

WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches

THE THANG: Partner up and RUN!!! We had two 4:13 Strong men set PRs today at opposite ends of the clock. Cow Pie came in with a new class record of 24:04 and Big Mama finished in 40:30, shaving 15 mins off his first 3 mile time.

MOLESKINE: 26 men running 3 miles on a Tuesday morning at The Stronghold…what an amazing way to begin the day. Thank you to all my F3 brothers for coming out today! It was great to have the regulars and to welcome Bubbles (Tyler Slaughter), LIGHTNING(Devario Parson) and Speechless (Bryan) to the Tortoise & Hare!

ANNOUNCEMENTS: 50 Mile CSAUP on 8/29…still time to put a team together. If you have a team with an open spot, there are several 4:13 Strong men that have expressed interest in joining in. Let me know and I can connect you.

COT: Prayers for family, school, strength, wisdom and endurance.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, bluemule, Michelin Man, Chunks, Right Said, Crawlspace, hambone, Young and Restless, Hair Band, Judy, Decaf, Toto, Road Trip, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napoleon, 1 Star, Go Fish, Speed Date, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama
FNGs: None
COUNT: 28
CONDITIONS: Moderate temps and high humidity created an absolute sweat-fest at The Stronghold.

WARMUP: Standard pre-run warmup routine: SSH, Squats, IWs, WMH and any other body part needing a stretch before running.

THE THANG: Pick your group (Fast, Medium and Less Than Medium) and RUN!!! Thanks to the great showing and encouragement of my F3 brothers, 8 out of 14 4:13 Strong men set a PR today. Thank you for showing up and offering encouragement.

MOLESKINE: Hard things are easier when you do them with someone else. Thank you F3 for such a strong showing this morning. I think this was the biggest run group we have ever had on a Tuesday!

ANNOUNCEMENTS: 50 mile CSAUP on Aug 29…get your 5 man team together now. There are several 4:13 Strong men that are interested in participating so if you are looking for a fifth, let me know.

COT: Prayers for wisdom, strength and endurance.

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It’s Too Humid for a Theme

AO: titan
Q: Firefox
PAX: Vector, Papa Bear, CubCadet, DintyMoore, Crawlspace, Salami, Choo Choo, GameStop, Cropduster, Sherlock, Spinal Tap, bluemule, Tim the Toolman, Pep, Right Said, Natural Ice, Downspout, Hacker
FNGs: None
COUNT: 19
CONDITIONS: Like the worst swimming pool ever

WARMUP:
– 10 FLBAC
– 10 RLBAC
– 40 Air Presses
– 15 Moroccan Night Clubs

THE THANG: Mosey to the circle
Part 1: PAX completed the following sequence and ran a lap, held a plank until all in. Performed 3 times.
– 50 LBCs
– 40 Flutterkicks
– 30 American Hammers
– 20 Boxcutters
– 10 V-ups

After 3 rounds, 30 V-ups. Mosey to playground.

Part 2: PAX split into groups of 3. 1 PAX ran around the dance center as the timer. 1 PAX did WW1s. 1 PAX did pull-ups with a leg raise. Everyone ran 3 times. WW1s until last group finished.

Mosey to Startex.

15 WW1s and almost a 60sec Hollow Body Hold.

MOLESKINE:
– Maybe my shortest backblast ever. With my big toe on the mend, I focused on core, keeping jumping and toe-bending activities to a minimum. No burpees or bear crawls to get on CubCadet’s good side. Feedback is always welcome.

ANNOUNCEMENTS:
– Convergence at greenmachine tomorrow for ultimate frisbee and Nantan handoff
– July 4 convergence at handsomizer

COT:
– Everyone shared a word/thought of gratitude. Special mention to Tim the Toolman who is thankful that we are able to support each other and still have reasonable and respectful discourse on topics on which we may disagree. :muscle:

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Look Back and Look Forward

AO: thestronghold
Q: Chunks
PAX: toga, Purple Tiger, Shocker (Mark Holmes), Right Said, Red Skull, Decaf, Barney, Young and Restless, Tater, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS:

WARMUP:

Indigenous peoples run with Q setting the pace to first parking lot.
13 SSHs and the explanation

THE THANG:

Indigenous peoples run with Q setting the pace to next parking lot.
Each 4:13 HIM told the PAX what they were proud of they overcame during the last 40 days. Then lead the PAX in 5 eight count bodybuilders.
Indigenous peoples run with Q setting the pace to first parking lot.
Each 4:13 HIM told the PAX what are their goals moving forward. Then lead the PAX in 5 eight count bodybuilders.
Red Skull & Decaf & YHC lead 5 eight count bodybuilders with words of encouragement
Indigenous peoples run back to StartEx
Circle up for some Mary to wrap it up

MOLESKINE:

This is not the end it’s just the start.

ANNOUNCEMENTS:

COT: