Tag: tampalibra

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The 2nd Annual Crieve Hall Butterball Crawl

AO: 1stf
Q: EZ-Go , EZ-Go, Smokehouse, Donkey Hammer, Esposa
PAX: Donkey Hammer, Esposa, Harry Caray, Hipster, moneyshot, Smokehouse, Sugar mama, tampalibra, Young and Restless, 125 Cold Crieve Hallers, So many
FNGs: 1 So many
COUNT: 125
The second annual Crieve Hall Butterball Crawl delivered in full force! Many F3 HIM’s of the Shire came together to serve our neighborhood and put on the best 5K this side of Ellington Ag Center.

CONDITIONS: Colder after sunrise than before, somehow.

WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race

THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.

MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.

ANNOUNCEMENTS: Come see us again next year!

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Judy, Young and Restless, Hipster, Laces Out, Chunks, Right Said, Brown Slip, Touchback, Decaf, Barney, tampalibra, Mater, Dinky, Mosh Pit, Puppy Chow, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: 64 degrees and dark…perfect running weather!

WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!

MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!

ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.

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Tortoise & Hare, Run #2

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Squatter, Crawlspace, Right Said, tampalibra, Chunks, Barney, Decaf, Touchback, Brown Slip, Laces Out, Mater, Dinky, Mosh Pit, Puppy Chow, Rocket Man, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: Dark, Damp and Humid – Where is fall?

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Despite the conditions, the 4:13 Strong men showed out this morning. We had 8/13 PRs and a new fastest time for the class of 21:06 (Raisin).

For the first time in a couple of classes, we had everyone in under 40:00…now we are shooting for an “all in” time of 35:00.

MOLESKINE: Despite the great effort on the run, the effort and attitude for the COT was lacking. As a reminder to work all the way through and not get sloppy on the easy things, we took off on a “reminder run” before trying to get in the COT again.

ANNOUNCEMENTS: Struggle 005 10/24. Let Tampa know if you are in.

COT: Closing prayer let by Comic Book Guy.

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90’s Summer Morning Beatdown

AO: thestronghold
Q: Hipster
PAX: Tebow, Pearl (Jonathan Halter), tampalibra, Red Skull, Dan and Dave, Right Said, Barney, toga, Chunks, Natural Ice, Purple Tiger, Young and Restless, Decaf, Wham-O, Napoleon, Step Back, Cowpie, Blackjack, Puppy Chow, Big Mama, One Star, Clorox, Cool Runnings, Beyonce, Purple Rain, Old Made
FNGs: None
COUNT: 27
CONDITIONS: Pleasantly Moist

WARMUP: Classic WOR, grab a coupon

THE THANG: Name That Tune – 90’s Hip Hop Hits

Blockey buy-in (10 I think?), start the music

Each song we are moving around campus, carrying the coupon.

At each stop – Around the Worlds waiting for the 6

Once all in – 413 PAX has the chance to name artist and title. Correct answers reduce # of blockeys, incorrect answers add more.

There were 8 or so stops around the Stonghold, with a smattering of correct answers, averaging about 7 blockeys per stop, with some WW1’s mixed in for good measure.

Back to the startex for the blockey/WW1 finisher.

MOLESKINE: Lively PAX this morning, decent showing with Name That Tune considering most of these pups hadn’t yet been born.

Thanks to the F3 guys who added some extra support and encouragement for the slower PAX, great group effort all around.

ANNOUNCEMENTS: 50 miler coming up

COT: Prayers for 413 families going through some stuff, and the current class to stay focused and persistent. Always an honor to lead!

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Progress, progress, progress

AO: thestronghold
Q: Wolfpack
PAX: Red Skull, Skeet, Young and Restless, Chunks, tampalibra, toga, Purple Tiger, Dan Tanna, Decaf, Assange (DR), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 20
CONDITIONS: Light rain in the warm air

WARMUP: SSH, WMH, Low Slow Squat, Low Slow Merkin, Mosey to the parking lot with the loop

THE THANG:
PAX had two things to alternate between.
1 – If you can do 1 you can do 10! PAX Paired up to complete a set exercise taking turns scaling it up from 1 rep, then 2, then 3 then 4, all the way up to 10 (55 reps total). Then took a lap around the loop.
2- Up 2, back 1. PAX lined up at ten cones. Different movements to get to the end, going up 2 cones, back one, up 2, back one until the end.

Round 1
1-10: Lt. Dans
2-1: Up Bear Crawl, Back Crawlbear

Round 2
1-10: Merkins
2-1: Up Broad Jumps, Down Backwards Bunny Hops

Round 3
1-10: 4 Count Flutter Kicks
2-1: Up Sprint, Back Sprint

Mosey on back for some cool down merkins

ANNOUNCEMENTS: 2 weeks til signing day. Lets go!

COT: Life can be hard and there will always be something to set you back, whether that’s a mistake you’ve made or an external force acting against you. It’s important to keep pushing forward… if you can take the first step, you can take the second, if you have what it takes to take two steps… why not 10!? And whenever something pushes you back a step, change your movements and take two more forward. Most importantly though… If you are struggling reach out for help and if all is going well, remember to look back and make sure you’re pulling others along with you.

Thanks for letting me lead!

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Hair Band, Judy, tampalibra, Young and Restless, Chunks, Barney, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: Cold and windy….39 degrees

WARMUP: Normal pre-run warmup of SSH, Squats, IWs, stretching and some OYO WMH and Good Mornings

THE THANG: Partner Up and RUN!! All in under 35:00 leaving plenty of time for some more work.

Mosey to the school parking lot for a quick round of 3 1 min challenges. 1st min 15 burpees, 2nd min 25 jump squats, 3rd min 25 WWIs.

Mosey back to the StartEx

MOLESKINE: This class continues to push themselves. We had 1 PR today as Hot Wire got sub 30:00 for the first time.

ANNOUNCEMENTS: Signing Day is next Friday, 4/18 at 11:30. The Standing Strong Dinner at Rocketown is Thursday 4/24 at 6pm. Some F3 seats remain…it looks like Franklin could use a little help filling their table. If you would like to join us for the evening, click the link and select F3 Franklin as you Table Sponsor. Or, just DM me and I will find a seat for you.

secure.fundeasy.com/ministrysync/event/?e=29356

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Tortoise & Hare, Run 2

AO: thestronghold
Q: Red Skull
PAX: hambone, Hair Band, Decaf, Barney, tampalibra, Chuck (Knoxville), Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Wire, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 16
CONDITIONS: 43 degrees and dark!

WARMUP: Standard warmup of SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: Amazing effort this morning by everyone who participated. Greyhound posted the fastest 4:13 Strong time of the year at 22:04. We had an “all in” time of 31:56 with our last finisher running the 3 miles in steel toe boots.

The fast time allowed for plenty of bonus work in the circle to finish out the 45:00. Thank you tampalibra hambone and Hair Band for running with us this morning.

ANNOUNCEMENTS: 4:13 Strong is running in the Dream Streets 5K on Saturday 3/29. We would love for you to join us. Click the link below to register and make sure to join the 4:13 Strong team.
runsignup.com/Race/TN/Nashville/westnashdc5k

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Tortoise & Hare – Run #4, See it Through

AO: thestronghold
Q: Red Skull
PAX: Chunks, hambone, Right Said, tampalibra, Crawlspace, Decaf, Barney, Whoopi (Franklin), D Pole, Yes Chef, Airball, Sax Man, Jackie Moon, Wolverine, Mane ‘N Tail, Big Rig, Toots, Toadstool
FNGs: None
COUNT: 19
CONDITIONS: 61 degrees with a light mist in the air

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

THE THANG: Partner Up and RUN!!

MOLESKINE: We had several PRs today – Wolverine, Mane ’N Tail and hambone!

Today we put into practice the last line of the poem we have memorized…“eyes front, head high, to the finish, see it through”. Several PAX failed to see it through this morning, opting to take a break after the run rather than join the circle. To make sure that everyone finished together, a surprise 1/4 mile was added in before COT.

ANNOUNCEMENTS: Only two more runs remain for this class. Signing Day is Friday 2/21

COT: Prayers for healing, family, strength and guidance.

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Final Tortoise & Hare of 2024!!

AO: thestronghold
Q: SalPal
PAX: Red Skull, Decaf, Young and Restless, Michelin Man, Right Said, Crawlspace, Chunks, hambone, Hacker (Franklin), Skeet, SalPal, tampalibra, Tater, Vera Wang, Zoro, Ol’ McDonald, Crockett, DreamCast, World Tour,
FNGs: None
COUNT: 20
CONDITIONS: Perfect PR weather – mild 63 degrees

WARMUP: SalPal led us through the standard warmup but added a “birthday burpee” in between each exercise.

THE THANG: Give that it was SalPals special day, he had the privilege of issuing the final “RUN” command of the year.

MOLESKINE: What a fantastic showing from the F3 community. Thank you for joining us this morning. You helped the 4:13 Strong men finish the run in record time. Five out of Six had a PR today! What a great way to close down Tortoise & Hare!

ANNOUNCEMENTS: Signing Day on Friday, 11:30am. All are welcome. The ceremony is brief followed by a time of lunch and fellowship. The menu for the day is Hot Chicken and Mac & Cheese. Come join us for this fun celebration.

COT: Prayers for strength, wisdom and encouragement.

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The Final Tortoise & Hare

AO: thestronghold
Q: Red Skull
PAX: Crawlspace, Right Said, Chunks, Michelin Man, Focker, tampalibra, hambone, Judy, Young and Restless, Skechers, Speed Walker, Baby Boy, Light Weight, Five Points, Temper Tantrum, Skid Mark, Long Way, Trajectory
FNGs: None
COUNT: 19
CONDITIONS: 72 degrees – perfect running weather!

WARMUP: Standard T&H warmup routine – SSH, IWs Squats, Leg Stretches

THE THANG: Partner up and RUN!!! Five PRs this morning and two others beat their six week average time. Overall a great effort by this group of determined men.

MOLESKINE: It is always easier to do hard things when you are doing it with someone else. Thank you for the consistency in coming out to run with this class. It made a huge difference. I think this is the fastest class we have ever had, and a lot of that credit goes to the running partners that encouraged the 4:13 Strong men to keep going.

ANNOUNCEMENTS: Signing Day is this Friday, 8/30 at 11:30am. All are welcome. It is a fun way to recognize and celebrate the accomplishments of these 8 men.

Reminder – No Tortoise & Hare for the next 3 weeks. We will have our first run with a brand new class on Tuesday, 9/24

COT: Skid Mark closed us out in prayer this morning.