Tag: Right Said

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[Tortoise and Hair] Tortoise and Hair

Date: 2026-03-31 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Red Skull, Chunks, Pearl (Jonathan Halter), Decaf, Right Said, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Perfect day for a PR if it wasn’t for the locked gate!
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.
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Tortoise and Hair

Date: 2026-03-24 AO: The Stronghold Q: Red Skull , PAX: Hipster, Crawlspace, Brown Slip, Red Skull, Pearl (Jonathan Halter), Barney, Decaf, Right Said, Wham-O, Stir Fry, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 18 CONDITIONS: A very cold and dark 43 degrees with a much lower “feels like” temperature.
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH
THE THANG: RUN!!! 3 miles around the 4:13 Strong campus.
MOLESKINE: We had 3 men set a new PR this morning, one of which was a new fastest time for this class. Holy Water coming in at a fast 23:30!
ANNOUNCEMENTS: 4:13 Strong Standing Strong Dinner at Rocketown is two weeks away. Secure you spot be registering now. Once the table is full, the spots are gone!
COT: Prayers for strength, truth and wisdom.
PLAYLIST:
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Run #1

Date: 2026-03-10 AO: tortoise-and-hare Q: Red Skull PAX: Right Said, Crawlspace, Chunks, Pearl (Jonathan Halter), SalPal, Barney, Young and Restless, Decaf, Angry Bird, FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 FNGs: 8 FNG 1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8 COUNT: 18 CONDITIONS: Dark, damp and perfect running temps
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMHs
THE THANG: Find a partner who knows the course and RUN!!! This is one of the faster classes that we have seen in a while. The fastest time was 24:30 and the slowest time was 37:40. It looks like we will have a lot of time for post-run burpees with this class!
ANNOUNCEMENTS: The annual 4:13 Strong fundraising dinner will be on Thursday, April 9, 6p-8p. There is an F3 tables so if you would like to attend, let me know and I will get you registered.
COT: Prayers for focus and the ability to identify and overcome distractions and obstacles.
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Shanty to a Pain Island Beatdown

Date: 2026-01-22 AO: thestronghold Q: Brown Slip PAX: Barney, Decaf, Red Skull, Young and Restless, Right Said, Dan Tanna, Dan and Dave, Fingertips, Torta, Zoomie, Pom Pom, Puff Puff, Slurpy, Chicken Little, Stir Fry, Guppy, Duncan, Papa Bear, Sticky Fingers, The Count FNGs: None COUNT: 21 CONDITIONS: High Seas, Moist, Misty, Damp – Perfect for setting sail
WARMUP: SSH – 20 IC Arm Circles – 10 forward / 10 backward Imperial Walkers – 15 IC
THE THANG: Collect Coupons and mosey to basketball court, circle up – Provided instruction
The Thar She Blows Circuit – As Many Reps as Possible * Each song has different instructions *
“Wellerman” • Coupon Thrusters (squat + overhead press) • Every chorus = 5 burpees without coupon
20 Windmills – led by Young and Restless + 20 Count Recovery
“Drunken Sailor” • Coupon Swings (kettlebell swings) • Every “early in the morning” = 5 coupon curls
20 SSH – led by Puff Puff (because Bedazzle Fart Sacked) 20 Count
“Roll the Old Chariot Along” • Coupon Goblet Squats • Every “roll along”= 5 coupon overhead presses
20 Rosalitas – led by Red Skull (delegated by Puff Puff) 20 Count
“South Australia” • Coupon Deadlifts (not really) • Every “South Australia” = 10 coupon rows (pretty much the whole song)
20 Monkey Humpers – led by Torta 20 Count
“Fish in the Sea” • Coupon plank hold during verses • At each “Windy Weather” chorus = 10 coupon push-ups
The Count – 20 Count + Ahh Ahh Ahh after each number (because Sesame Street)
“Paddy Lay Back” • WW1 Sit-ups with coupon Yelled “SWITCH”to alternate • Leg Lifts with coupon held overhead
FINISHER: Circle up | Count 1 / 2 – 1’s Keep Coupons – tighten up the circle
“Haul and Drag” • American Hammer w/ Coupons = Pass to the left
COOL DOWN: “Randy Dandy Oh” • Mosey back to the flag & return coupons
“John Kanaka” • Stretch hamstrings, shoulders, and back
90 Second Buyout = 18 burpees
MOLESKINE: • Always be prepared to lead, you never know when you will be called on to fill in for someone who Fart Sacked – Great job Puff Puff! • When asked to pick a number at the end of a workout, pick low. • Now everyone knows what sea shanties are!
ANNOUNCEMENTS:
Check Slack
COT: • Prayers for end of life of family member • Prayers for beginning of new life and family • Prayers for health & guidance
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[tortoisehare] Run #1 – The Slowest Run of the Year

AO: tortoise-and-hare
Q: Red Skull
PAX: Chunks, Decaf, Young and Restless, Goodwill, Judy, Barney, Right Said, Hipster, Stir Fry, 12 FNGs
FNGs: 1 12 FNGs
COUNT: 23
CONDITIONS: Brisk 34 degrees….perfect running weather

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

THE THANG: RUN!!! – One 4:13 Strong man under 30:00, One 4:13 Strong man over 55:00. Lots of room for improvement over the next six weeks.

MOLESKINE: Sometimes we make what should be the easiest parts of the day hard (like getting into the circle for COT). Men who are successful in life do not let the easy things knock them off track.

Hipster called Chunks old and slow and challenged the 4:13 Strong men to beat him next week.

COT: Prayers for strength and courage.

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You only get wet twice

AO: bomber
Q: SalPal , Firefox
PAX: Firefox, Pep, Poppa Lock, CubCadet, Vector, Tim the Toolman, DintyMoore, Chunks, Michelin Man, Right Said, Crawlspace, Strutter
FNGs: None
COUNT: 13
*Note: I’m including the running group ‘cuz I’m nice like that.

CONDITIONS: Perfect

WARMUP: Mosey

THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.

MOLESKINE: Kinda wet. No music.

ANNOUNCEMENTS: Leanpax, check slack

COT: Gratitude. Stay grateful

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5-9 mile Trail Run. 50K Training

AO: nashville-running
Q: Juicy J
PAX: Right Said, Chunks, Squatter, Juicy J
FNGs: None
COUNT: 4 plus 4 legged Luna
CONDITIONS: 34

WARMUP: light stretch

THE THANG: 5-9 mile Trail Run

MOLESKINE: Learned about dogs sniffin butts

ANNOUNCEMENTS: leanPax

COT: great conversation and even better sippin’ on homemade concoction from Squatter for Coffeeteria

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4 mile run to Love Circle

AO: nashville-running
Q: Chunks
PAX: Chunks, DintyMoore, Crawlspace, Right Said, SalPal, Juicy J, hambone, Strutter
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: upper left groin stretches

THE THANG: 4 mile run for Love

MOLESKINE: meetup at Star Bagle w Bomber

ANNOUNCEMENTS:

COT: good conversations at Star Bagel w the Bomber crowd. Coffeeteria

Juicy J finally meets the legendary hambone all expectations surpassed and then some.

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NYE Countdown

AO: titan
Q: Spinal Tap
PAX: Natural Ice, Good Morning America, SalPal, Pep, Tim the Toolman, Choo Choo, Juicy J, Right Said, bluemule, Hipster, Papa Bear, Young and Restless, Stumbles
FNGs: None
COUNT: 14
CONDITIONS: :cold_face:

WARMUP: The usual

THE THANG:
DORA 100 merkins, 200 LBC, 300 squats
Midnight countdown madness around the circle with our coupons
Mary

ANNOUNCEMENTS:
4:13 New Years convergence at 6! Set alarms now and SC!

COT:
2026 – challenge everyone to build a deeper community where conversations go beyond “I’m good.” Everyone has ups and downs and deep, accountable, and challenging relationships are a life line to our mental health. We cannot grow if we are just counseling ourselves and not sharing and encouraging each other.

Natural Ice and I host a small group every Wednesday night at 7:30 and you are all invited whether you go to our church or not.

Lastly thanks to Pep for being our new AOQ as he will take us to new heights and start being in our photos!

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Mailbox Meleé Race + Game of 11’s

AO: the-knoll
Q: Juicy J , Juicy J
PAX: Papa Bear, Sparrow, Timber, Chunks, Natural Ice, Squatter, Étouffée, Young and Restless, FLO, Right Said, Derby, morning stār, Half Lyfe, Juicy J, Stubs, Shakira, Bumblebee
FNGs: None
COUNT: 17
CONDITIONS: Christmas Flames

WARMUP: backpacks, baby arm circles, imperial walkers.
Named the 5 core principals of F3.

THE THANG: MAILBOX MELEÈ Race.
Each mailbox: your choice. 5 merkins or 5 jump squats. ~15 mailboxes down to street and back. Stop sign finish line.
Car passes = 5 burpee penalty, (3 passes)
Truck = 10 burpees
Christmas lights = double the work
Round 2: same but hand release merkins or Toe raises
Round 1 winner: Timber
Round 2 winners: Timber & Squatter
Timber takes the prize: new F3 Ninja Ice gloves.

Game of 11’s. Burpees & WW1’s.

Circle of Abs: LBC’s, flutter kicks, box cutters, American Hammers. And more merkins to finish.

MOLESKINE: Importance of Family traditions during Christmas time.
Use New Years dead time as excuse to reach out to old friends. Start some new conversations, ask how you can pray for them. Text or call and check in on them. A lot of people are struggling out there.

ANNOUNCEMENTS: leanpax and Christmas Eve 630A workout tomorrow 2.0 friendly check slack.

COT: prayer to close us out