Tag: Right Said

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Burpees-on-a-String AO Tour

AO: hendersonville
Q: Chunks
PAX: Pep, Splitter, Disc Jockey, Sunshine, Right Said, Crawlspace, Desk Pop
FNGs: 1 Desk Pop
COUNT: 8
CONDITIONS: Warm and breezy

WARMUP: SSH, Good mornings

THE THANG:
Burpee Mountain
Mosey to the hill
Burpee Mountain
Sprint to the top, mosey to the high school
Burpee Mountain
Mosey to the football field
Choose your own adventure: PAX line up on the endzone. First PAX chooses an exercise for the group to perform while he moseys to the other end zone and back. When he returns, next PAX chooses and exercise and does the same. Go until all PAX choose an exercise. Switch to the other endzone and repeat.
Burpee Mountain
Mosey
Burpee Mountain
Mosey to Mary
Finish Burpee Mountain

Mary: Dealer’s choice ab exercises until 6:45

MOLESKINE: Two Chunks Qs, two Disc Jockey merlot splashes

ANNOUNCEMENTS:

COT:

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Gutenberg

AO: bomber
Q: Grape
PAX: Avalanche, Black Lung, Pep, Vector, Cream Cheese, Right Said, Crawlspace, Firefox, CubCadet, Tim the Toolman, Michelin Man, DintyMoore, Sherlock
FNGs: None
COUNT: 14
CONDITIONS: as Crawlspace said, this is the one month per year of perfection

WARMUP: 20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: Mosey for a bit on the greenway

Flower

Jack Webb to 8 then back down

2/23/1455 the first Gutenberg Bible was printed, so we went to church

Mosey to church number 1
10 Burpees
Mosey to church number 2
10 Burpees
Mosey to playground
10 Burpees

Sets of 55 reps with 5 pull-ups in between

B- BBSU
I- Irkins
B- Bobby Hurleys
L- Lt. Dans
E- elbows to knees (mountain climbers)

MOLESKINE: thanks for letting me lead this morning! Good work out there!

ANNOUNCEMENTS: Biscuit run, Plankpril

COT: Mental, physical, and emotional health of our communities and families

:grapes:

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers

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Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Chunks, Right Said, Crawlspace, Judy, Decaf, Long Horn, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 22
CONDITIONS: Beautiful 36 degrees

WARMUP: SSH, Squats, IW, WMH, Leg Stretches

THE THANG: RUN!!! We met the train this morning so a trip around the white building was required. Not sure all made that trip because the times seemed a little fast.

2024 Course record was set by Right Said this morning – 21:00!

ANNOUNCEMENTS: The 4:13 Strong men are running the Dream Streets 5K on Saturday. It is not too late to join our team and run with us. Dream Streets is a great organization and we are happy to be supporting them. You can sign up for the race at their website.

COT: Yak closed us out with a prayer this morning.

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Anterior Mid Cingulate Cortex

AO: bomber
Q: Chunks
PAX: Crawlspace, hambone, Sherlock, Hair Band, CubCadet, Michelin Man, Tim the Toolman, Focker, Vector, Papa Bear, Firefox, Right Said, Wet Wipes, DintyMoore, Pep, 8 Ballz
FNGs: 1 8 Ballz
COUNT: 17
CONDITIONS: Brisk but Nice

WARMUP: Not today!

THE THANG:
Today’s goal was to grow our Anterior Mid Cingulate Cortex by doing hard things to accelerate our tenacity.

10 Burpee Buy In
Mosey to rock circle on the greenway
9 Burpees
Mosey back to parking lot with the abandoned Mercedes
8 Burpees
Boo Boo Bear Crawl to first island with left leg up
Boo Boo Bear Crawl to next island with right leg up
Mosey back to starting island
7 Burpees
Mosey to rock circle on the greenway
6 Burpees
Mosey back to parking lot with the abandoned Mercedes
Peter Parker/Alligator Merkins to first island
LT Dan Broad Jumps to next island
Mosey back to starting island
5 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
3 Burpees
Lunge Walk to last island
Mosey back to starting Island
3 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
5 Burpees
Squat shuffle left foot first to first island
Squat shuffle right foot first to next island
Mosey back to starting Island
6 Burpees
Mosey to Startex
7 Burpees
8 Burpees
9 Burpees
10 Burpees
20 LBCs
30 secs of flutter kicks

MOLESKINE:
Always an honor to lead at any AO, but this being my first time to Q at the illustrious Bomber was special. Hope everyone had a good time and grew their aMCC.

Welcome to 8 Ballz!
ANNOUNCEMENTS:
Brew Ruck 2/17/24 check slack or connect with Red Skull
@papabear needs some helpers to move a few pieces of furniture tomorrow at 9 am.
COT:
Prayers for @cowboy and family
Prayers for mental health. Don’t suffer in silence. Seek out others to talk to. We are not meant to do this thing called life alone.

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Pinch Hitter

AO: atlantis
Q: Salpal , Natural Ice
PAX: Toothless, Right Said, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Balmy Mid-40s

WARMUP: Slowzy + Light Stretching

THE THANG: @Natural_Ice was down for the count, but sent ahead 3 rounds of apocalypse countdowns:

Mega Apocalypse 1 + Mosey

Push-ups
Squats
WW1
Burpees

Mega Apocalypse Deux + Mosey

2 Count Iron Mikes
Carolina Dry Docks
WW1
Burpees

Mega Apocalypse Returns Again + Mosey

Hand release merkins
Lt Dan
WW1
Burpees

We modified to count down burpees for time, had a minute left for light stretching.
ANNOUNCEMENTS:
Prayer intentions for firm foundations, healthy pregnancies, and life decisions. High quality discussion at coffeteria on sci-fi literature, corporate matchmaking services, the nature of changing behavior, and the ethics of true crime entertainment.

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Titan Up

AO: titan
Q: Goose
PAX: Black Lung, Sherlock, Right Said, Focker, DintyMoore, Pep, greyalbum, Good Morning America, Freakonomics, Natural Ice, CubCadet, Crawlspace, Waterboy, Wolfpack, Tim the Toolman, Mansport
FNGs: 1 Mansport
COUNT: 17
CONDITIONS: Chilly

WARMUP: Forward Fold, Willie Mays, Cherry Pickers, Repeat

THE THANG:

200 squats, run a lap after 25 reps

Lunge to the Parthenon

Adora: 250 incline merkins while partner runs lap around parthenon

Circle of Mary

ANNOUNCEMENTS:

-Welcome  FNG Mansport from the UK

-Tuesday Brewsday at 12 south taproom at 430

-Prayers for Nancy

– Drake concert tonight at Bridgestone

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More Hare Than Tortoise

AO: thestronghold
Q: Red Skull
PAX: Hair Band, Judy, baggervance, Young and Restless, Decaf, Right Said, Crawlspace, Skeet, Long Horn, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 26
CONDITIONS: 39 Degrees

WARMUP: Long warmup led by Neanderthal

THE THANG: 3 miles around the 4:13 Strong campus. A new class record was set as well as some individual PRs.

ANNOUNCEMENTS: This class will be running in the Dream Streets 5K on Feb 24. Join the 4:13 Strong team and come run with us.

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Good Old Fashioned Dora

AO: westeros
Q: Detective Pikachu
PAX: Vector, Pep, Waterboy, Crawlspace, Wolfpack, Red Skull, Tim the Toolman, Shiplap, Right Said, Supernova, DintyMoore, Toothless, Natural Ice, CubCadet, Tops
FNGs: None
COUNT: 16
CONDITIONS: slight chill in the air. the days are definitely getting warmer and longer. spring is coming.

WARMUP: mosey to school loop. side straddle hops, imperial walkers, baby arm circles, seal claps, air press

THE THANG: Dora! 100 Merkins, 200 squats, 300 little baby crunches

finished with soccer and Mary. Q’s team scored a goal, and, sending an impending loss, Q got injured so the game would stop before the other team could score. a Clever Move by YHC

ANNOUNCEMENTS: leanpax is almost over. brewsday is on Mardi Gras. Other things were mentioned as well.

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Cold, Fast Run

AO: thestronghold
Q: Red Skull
PAX: Right Said, Judy, bluemule, Chunks, Hacker (Franklin), baggervance, Decaf, Young and Restless, Hair Band, Crawlspace, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs, Long Horn
FNGs: 1 Long Horn
COUNT: 29
CONDITIONS: A Cold 30 Degrees

WARMUP: SSH, IW, Squats, WMH, Stretch

THE THANG: RUN!!! 3 mile loop around the 4:13 Strong campus.

A great effort this morning which resulted in an “All In” time of 36:00 and several PRs. We were fast enough today that we had time for a little Mary at the end: Burpees 10, 9, 8, 7 plus some Flutter Kicks and Hello Dollys.

ANNOUNCEMENTS: Great work this morning. The 4:13 Strong men appreciate the encouragement and support that the F3 PAX bring to The Stronghold.