Tag: Swig

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Cruel Hall

Date: 2026-05-29 AO: Cruel Hall Q: Swig , PAX: Swig, Esposa, Pedialyte, Wham-O, Matador, Sherpa, Pound Puppy, Jammer FNGs: 1 Jammer COUNT: 8 CONDITIONS: balmy
WARMUP: ssh, good mornings, tempo squats , Indian run.
THE THANG: you go, I go – cumulative counts 200 reps ; 3 rounds.
MARY: planks
MOLESKINE:
ANNOUNCEMENTS: n/a
COT: Sherpa – hiking Cotopaxi! Matador – home buying process!
PLAYLIST: Guardians of the Galaxy
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Memorial Day/Birthday Murph

Date: 2026-05-25 AO: Detention Q: EZ-Go , PAX: Pep, Swig, Esposa, moneyshot, EZ-Go, My Pleasure, Pedialyte, Wham-O, Deep State, Pepsi, Matador, Sherpa FNGs: None COUNT: 12 CONDITIONS: Precipitation from below, not above
WARMUP: Get in the choppa!
THE THANG: The Murph:
– 1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run
Just a good clean beatdown on a Memorial Day morn.
MARY: No time for sissy stuff
MOLESKINE: www.crossfit.com/benchmark/murph
On my 42nd birthday, took the opportunity to share my gratitude for F3, our Pax, and the community we’re building here. Cheers!
ANNOUNCEMENTS: Summer is here
COT: Summer is here
PLAYLIST: Kemp’s 42 Favorite Songs

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Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

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Detention

Date: 2026-04-13 AO: Detention Q: Focker , PAX: Swig, Movin On Up, Average Size, EZ-Go, Michael Freiburg, Pedialyte, Tinkertoy, Esposa, Focker, Topanga (Scott) FNGs: None COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Stronghold

Date: 2026-03-26 AO: The Stronghold Q: Wham-O , PAX: Pearl (Jonathan Halter), Swig, Red Skull, Wham-O, Hipster, Dan and Dave, Tinkertoy, Barney, Nut spread, 4:13 strong men, Sparky FNGs: 1 Sparky COUNT: 19 CONDITIONS: first warm morning
WARMUP: relaxing
THE THANG:
March Madness
– round of 64 1. Mountain climbers (cadence) 2. Side straddle hop (cadence) 3. Flutter kicks
STRONG MAN FOUL SHOT missed = 64 Merkins, Hit = 32 merkins
– Round of 32 1. Squats 2. Overhead presses (cadence) 3. Iron mikes (2 is 1)
STRONG MAN FOUL SHOT missed = 32 Merkins, Hit = 16 merkins
– Sweet 16 1. American hammer (cadence) 2. Peter Parker Merkins 3. Lunges down and back
STRONG MAN FOUL SHOT missed = 16 Merkins, Hit = 8 merkins
– Championship 1. F3 march madness men (Barney and Tinkertoy go head to head on as many merkins as possible (in cadence) to fail 2. PAX position of pain (merkin, squat, mt climb, lbc)
F3 MAN FOUL SHOT missed = 20 Merkins, Hit = 10 merkins
Finisher: Plank high five line (end of game)
MOLESKINE: skipped Elite 8 and Final 4
ANNOUNCEMENTS: – F3 fundraising dinner 4/9 – SIGN UP NOW! – Picture attached is from Dinner, our church group served the 4:13 strong men and got to be a part of their world for the evening. Such an honor, and so much fun! Strongly encourage all F3 men to connect with Decaf on how you can get more involved outside of the gloom.
COT: prayers for Pearl (Jonathan Halter)’s nephew who’s friend just took his own life. Pray for stability in his home (support) and for his own mental health while in grief.
PLAYLIST: nonexistent

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Pump up the jam

Date: 2026-03-06 AO: cruelhall Q: Tinkertoy PAX: Matador, Toothless, Esposa, Donkey Hammer, Pepsi, Swig, Pound Puppy, My Pleasure FNGs: 1 My Pleasure COUNT: 9 CONDITIONS: 65* and clear. “Some would say perfect (Trump voice)”
WARMUP: Mosey/donkey kicks/knee2chest/Frankenstein/imperial walkers/hillbillys/good morning/willie mays hays/slow squat/arm circles/phelps/air press
THE THANG: 11’s -Hand Release Merkins -Coupon Thrusters Mode of transport: bear crawl 1/2 lunge 1/2 / mosey back
3 sec tempo up/down -21 coupon press -11 WW1 with coupon -21 coupon S2OH -11 WW1 with coupon -35 Merkin
MOLESKINE: Why did I do this 2 days in a row?
ANNOUNCEMENTS: Merkin madness. March madness tailgate in the works at Donkey Hammer front yard. TBD. BYOB.
COT: Swig’s 5year old neurological regulation. My heart monitor and MRI coming up returns normal readings.
PLAYLIST: 80s techno.
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Run #5 of 6

Date: 2026-02-10 AO: tortoise-and-hare Q: Red Skull PAX: Pearl (Jonathan Halter), Swig, Barney, Decaf, Young and Restless, Hipster, Brown Slip, Chunks, SalPal, Wham-O, Zumiez, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Torta, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 21 CONDITIONS: Perfect PR weather – 52 degrees
WARMUP: SSH, Squats, Windmills, IWs, WMHs
THE THANG: RUN!! Two 4:13 Strong men had a PR this morning (Finger Tips and Stir Fry) and two F3 men had a PR this morning (Decaf and Brown Slip). Way to take advantage of the nice morning and lock in a new Personal Record.
Thank you to SalPal for hosting the “after party” this morning!
ANNOUNCEMENTS: 1. Signing Day – next Friday, 2/20 11:30a at 4:13 Strong. All are welcome to come for the ceremony and stay for lunch (Hot Chicken and Mac & Cheese). 2. The Whiskey House Event – next Friday, 2/20 5:30p at The Whiskey House. This is a special event benefiting 4:13 Strong. Contact Red Skull or Barney if you are interested in joining.