Tag: Swingline / Jason Aeverman

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Final Workout at The Stronghold for 2024

AO: thestronghold
Q: Chunks
PAX: Noble Virus (Mark Britnell) F3 Franklin, Swingline / Jason Aeverman, hambone, Right Said, Young and Restless, toga, Decaf, Red Skull, Skeet, Natural Ice, Midnight Club, Ol’ McDonald, DreamCast, World Tour, Vera Wang
FNGs: None
COUNT: 16
CONDITIONS: Warm and windy for Halloween

WARMUP: 40 SSH, Good Mornings, Stretching and some Imperial Walkers to satisfy the demands of World Tour

THE THANG: bluemule was out with an ankle injury, so Chunks stepped in and led the workout. We followed the bluemule script for the last workout of the class….running and 8-count body builders.

The first stop was a little known driveway that we have never utilized before. After a demonstration by Chunks, each 4:13 Strong man shared something they have learned over the past 40 day and then led us in 5 8-count body builders.

We then took off to the second stop where each 4:13 Strong man shared a goal for the future and then led us in another round of 8-count body builders.

Indian run back to the start for some Mary. We started with 5 8-count body builders so we could end with an even 100 for the morning. hambone then jumped in and led everyone in a round of 10 speed burpees. To ensure no more burpees were done, Ol’McDonald took over and led us in 50 4-count Alabama Prom Dates. Natural Ice took control from Ol’ McDonald and led us in a nice round of flutter kicks. DreamCast had the final say with at 30 second low plank.

MOLESKINE: Thank you to my F3 brothers for the show of support and encouragement this morning. It was a great way to wrap up the final workout at The Stronghold.

ANNOUNCEMENTS: Signing Day is tomorrow at 11:30am. All are welcome. It is a fun celebrate with some great food and fellowship following the ceremony. Come celebrate with us and let 4:13 Strong buy you lunch!

COT: Chunks reminded us of how important the 1 second decisions can be and closed us with strong words of encouragement and a prayer for wisdom, strength and endurance.

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Triangle of Sadness

AO: thestronghold
Q: Sunshine
PAX: Chunks, Red Skull, Dan Tanna, Shocker (Mark Holmes), Decaf, Hacker (Franklin), Swingline / Jason Aeverman, bluemule, Skeet, Dan and Dave, Shoota, McFly (Franklin), Sunshine (Franklin), Woopie (Franklin), Noble Virus (Franklin), Blitz, Fozen, C Sharp, Yeti, Sgt. Meatball, Pacer, Westside, Trajectory,
FNGs: None
COUNT: 24
CONDITIONS: Cool and damp

WARMUP: SSH, Mosey, Arm Circles, Seal Claps

THE THANG: 3 station beatdown. PAX separated into 3 groups and partnered up within those groups. Group 1 grabbed coupons for their station and we all moseyed to the bball court. Each group started at a different station and rotated throughout.

Station 1
Curls
Overhead Press
Dips

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

Mary consisted of the song “Roxanne.” SSH through the song, performing a burpee every time Roxanne is said.

MOLESKINE: Sometimes we act like life gets easier the older you get, always looking to the next stage you think will be easier than the present. Like this workout, though, it often gets harder. You may find your groove or sweet spot, but then you up it by 5 reps, making it more difficult. Moments like that are when you lean on your battle buddy.

ANNOUNCEMENTS:

COT: YHC was too busy trying not to splash merlot to finish up after Moleskine.