Tag: Right Said

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Fun & Games

AO: thestronghold
Q: Minnie Pearl
PAX: Wham-O, Purple Tiger, Right Said, Skeet, Young and Restless, bluemule, Barney, Decaf, Minnie Pearl, Mutt, Ice Box, Practice?, Stir Fry, Road Trip, Singlet, Bobby Hill, Wendy’s, Life Saver
FNGs: None
COUNT: 18
CONDITIONS: Beautiful

WARMUP: Nope

THE THANG: Gorilla Complex
-8 curls
-8 rows
-8 presses
-8 triceps extensions
-8 merkins
-short run
Perform 8X

To elevate and reward morale, we played several games along the way.
-Rochamburpees
-Duck Jousting (bluemule would probably have won if he wasn’t robbed)
-Bear Crawl/Broad Tump Tag
-Guantanamo

MOLESKINE: Blessed is the man who delights in the Law of the Lord

Psalm 1
Psalm 16:11
Psalm 37:4
Psalm 20:4
Psalm 17:14

ANNOUNCEMENTS:

COT: prayers for endurance, hope, peace, communication. Also prayers for the health of family members.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Minnie Pearl, bluemule, Right Said, Decaf, Young and Restless, Wendy’s, Ice Box, Stir Fry, Road Trip, Practice?, Bobby Hill, Life Saver, Mutt, Singlet, Hoop Dreams
FNGs: None
COUNT: 16
CONDITIONS: 72 degrees and humid…our first warm run of the year!

WARMUP: SSH, Tappy Taps, Windmills, Squats, IWs, Stretches, WMHs

THE THANG: RUN!! We got stopped by the train today and had to detour back around the white building. Now everyone knows the alternative route.

An overall great effort today resulted in 7 out of 9 4:13 Strong men setting a course PR!

MOLESKINE: Hard things get easier with more repetitions, so keep doing hard things.

COT: Prayers for strength, endurance and courage.

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Cadence & Grisham

AO: thestronghold
Q: Ponzi , Ginger
PAX: Barney, Chunks, Ponzi, Purple Tiger, Young and Restless, Ginger, Decaf, bluemule, Wham-O, Right Said, Skeet, Red Skull, Practice, Gray Album, Pick Me, Lifesaver, Snuggie, Skud, Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
FNGs: 7 Stir Fry, Roadtrip, Singlet, Mutt, Wendy’s, Bobby Hill, Icebox
COUNT: 25
Warmup (Ponzi on Q):
Started with the disclaimer — “Modify only as necessary, but we work to the standard.”
Talked through the importance of cadence — moving together, counting together, holding each other to a standard.
• First movement: Side Straddle Hops (SSH)
• Reps halted due to lack of unity → 3 burpee penalty
• Restarted but reps weren’t to standard → 5 burpee penalty
• Restarted again — this time, no unified count → 10 burpee penalty
• Fourth time was the charm: reps were clean, crisp, unified. 20 SSH IC.

Followed by:
• Imperial Walkers x10 IC
• Hillbillies x10 IC
• Merkins x10 IC (double time)

The Thang (Ginger on Q):
Grabbed blocks and moseyed to the court.
Partnered up in rows and columns for The Grisham WOD:
• Partner 1: Block Thrusters / Partner 2: Burpees → then swap
• Reps: 5, 10, 15, 20, 25
• Everyone held plank until the six was in

Then split into two groups:
• Each group had a leader and did movements in cadence together
• Group A: 20 Thrusters / Group B: 20 Burpees → then swap
• Reps: 20, 15, 10, 5 — all in cadence with group unity

Moseyed back, returned blocks, and circled up for COT.

Announcements:
• Brentwood Cookout – 5/22
• The Struggle 004 – 6/4

Prayers for Singlets mom and Ponzi dad for health and healing. Prayers for us as men to lead like we are meant to.

Moleskin:
We welcomed 7 FNGs — fired up to have the new 4:13 class in the gloom! Strong effort all around. We struggled, we led, we learned the standard together.
Iron sharpens iron. Let’s keep showing up.

SYITG,
Ponzi & Ginger

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Tortoise & Hare #1

AO: thestronghold
Q: Red Skull
PAX: SalPal, Right Said, Skeet, Barney, Decaf, Chunks, hambone, Judy, Antwaun, Tater (Skeet’s 2.0), Life Saver, Practice?, 7 4:13 Strong FNGS who will be named on Thursday
FNGs: 1 7 4:13 Strong FNGS who will be named on Thursday
COUNT: 20
CONDITIONS: Perfect – daylight, tall grass and cool temps

WARMUP: SSH, Squats, IWs, WMHs, stretches

THE THANG: Run!!! 3 miles around the campus followed by a treat of declining reps for sets of Squats, Burpees and WWIs, working from 10 – 1.

MOLESKINE: A great first effort by class 2025-03! First 4:13 Strong finisher was in at 24:01 and all in by 35:35! For the record, Tater beat Skeet for the first time, finishing with the fastest time of the day at 22:03!

COT: Prayers for family, strength, endurance and wisdom

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Tabata @ The Bomb

AO: bomber
Q: Cowboy
PAX: Pep, Vector, Firefox, Puzzlah, Tim the Toolman, Wet Wipes, DintyMoore, CubCadet, Right Said, Papa Bear
FNGs: None
COUNT: 11
CONDITIONS: Cool, Damp, Early Spring-like, Music was a Mashup (Playlist here) music.apple.com/us/playlist/hayseed-umphreys/pl.u-leyll0GHxgZkbN

WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,

THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud

Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)

10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.

MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.

Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo

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Habemas Papam!

AO: titan
Q: SalPal
PAX: Pep, Spinal Tap, Sherlock, Black Lung, DintyMoore, Right Said, Tim the Toolman, Freakonomics, Papa Bear, Squash (someone get this guy on slack!)
FNGs: None
COUNT: 11
CONDITIONS: A little moist.

WARMUP: Two laps around the parking lot.

THE THANG: PAX did dealer’s choice routine while they went up one by one to elect an F3 Pope at the Centennial Conclave, held at the Parthenon. Cardinal Burkrall was elected Pope Bearcrawl I, and in his honor we bearcrawled the length of the Parthenon green and back.

MOLESKINE: I need to work on giving clearer directions.

ANNOUNCEMENTS: Middle TN Convergence, RenFaire, Brewsday in a month.

COT: For Papa Bear’s family friend Nancy that passed unexpectedly, for the Catholic Church as a new pope is elected. For intentions unspoken.

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Roll the Dice

AO: bomber
Q: Subway
PAX: Sherlock, Firefox, Wet Wipes, DintyMoore, CubCadet, Tim the Toolman, Right Said, Hedwig, Vector, Papa Bear
FNGs: None
COUNT: 12
CONDITIONS: beautiful 63 degrees

WARMUP:
Mosey with coupons for 1/2 the PAX; various stretching, LBACs, Squats

THE THANG:

Buy in of 10 SSHs; next rnd. 10 squats; next rnd. 10 burpees; rinse repeat

Role dice after buy in – number corresponds to Station – at which you do 25 reps of each movement:

Station 1
Merkins
Ranger Merkins
HR Merkins
HL Merkins

Station 2
Curls
CPRs
Rows
Lawnmower pulls

Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises

Station 4
Overhead Press
Taint scrapper
Thruster
Truck drivers

Station 5
American Hammers
Mtn Climbers
Flutter Kicks
BBSUs

Station 6
Chest press
Grave diggers
Side bends
Blockees

Mosey back with coupons

3 minutes of Mary

MOLESKINE:

ANNOUNCEMENTS: brewsday Tuesday

COT: Thank you all for letting me lead! Looking forward to being back soon.

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ULTIMATE

AO: atlantis
Q: Pole Dancer
PAX: SalPal, Subway, Right Said, sooner, Toothless, Oatmeal, Siri, Chunks, porcelain
FNGs: None
COUNT: 10
CONDITIONS: Warm and Dry

WARMUP: Mosey around the field, active warmups, static stretching

THE THANG: ULTIMATE!

5 on 5 game featuring many downfield hucks, Oatmeal serving up assists left and right, Toothless’s heart rate reaching 225, and a beautiful snag by SalPal over the top of my dome to tie up the score in the last minute. Great time out there today shaking the rust off!

ANNOUNCEMENTS: Brewsday on Tuesday

COT: Prayers for all the fathers out there, both with us and the dearly departed

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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