Tag: tampalibra

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Cruel Hall

Date: 2026-04-10 AO: Cruel Hall Q: Focker , PAX: Young and Restless, Focker, Esposa, Donkey Hammer, tampalibra, Pedialyte, Michael Freiburg, Tinkertoy, Sherpa, Matador (DR) FNGs: None COUNT: 10 CONDITIONS: cool with an awe-inspiring sunrise
WARMUP: various stretches while the 0531 convoy rolled in
THE THANG: 5 pull ups, 10 bar rows, 15 shoulder presses, 20 incline merkins Followed by various core engaging exercises (planks, flutters, hammers, bird dogs, Superman’s, dead bugs)
Repeat for entire workout
MOLESKINE: tampalibra bemoaning the faulty alarm clocks of half our PAX. Esposa always finding a new topic of conversation. Everyone saying “wow Focker what a great workout this is”
ANNOUNCEMENTS: impossible mile, march into may, various rucking challenges and go see 4:13!
COT: thankful for DR matador joining us! Prayers for Sherpa ministering to his wife in a tough time. Hopefully last interview for my wife.
PLAYLIST: good oldies
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The Stronghold – Cindy 500 workout

Date: 2026-04-09 AO: The Stronghold Q: Purple Tiger , PAX: Brown Slip, tampalibra, Tinkertoy, Red Skull, Decaf, Hipster, Wham-O, Purple Tiger, Young and Restless, Barney, Chunks, T-Bone, Groot, Mator, CheeseWiz, Hot Topic, Angry Bird, Holy Water, Turkey, Toto, Chicken Little, Honey Badger, Precious FNGs: 2 Honey Badger, Precious COUNT: 23 CONDITIONS: Perfect
WARMUP: Will update
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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You’ve all received detention – attendance is mandatory.

Date: 2026-03-30 AO: Detention Q: Young and Restless , PAX: Young and Restless, Uncle Jerry, Esposa, Tinkertoy, tampalibra, Pedialyte, Movin On Up, Topanga (Scott), Peabody, Rainman, Todo FNGs: None COUNT: 11 CONDITIONS: Absolutely perfect
WARMUP: SSH, various stretches
THE THANG: Jeopardy & Merkins!
Arm circles – explain the day:
– On this day, March 30th in 1964, “Answers and Questions” first reached TV screens with the debut of this long-running game show. – What is Jeopardy!?
Responses must be in the form of a question!
10 merkins for each question. Wrong answers receive 5 additional merkins. 3 wrong answers max.
During all questions, keep moving…
– Born on 4th of July in Slab Fork, WV, this soul singing American, had the sun shine on him for the last time at the age of 81 on this day in 2020. – Who is Bill Withers?
*Bill Withers playlist
Mosey to bottom of the hill, side of school. – Imperial Walkers
– Formally adopted on March 30, 1870, this amendment prohibited the denial of voting rights based on “race, color, or previous condition of servitude.” – What is the 15th Amendment?
Merkins
20 squats Bernie to the top of the hill 20 Iron Mikes (10 each leg)
Hillbillies
– In 1858, Hyman Lipman patented a new version of this writing tool, finally including an eraser on one end. – What is a pencil?
Merkins
Mosey to pavilion – hold squat
– This U.S. President was wounded outside a Washington, D.C. hotel by gunman John Hinckley Jr. – Who is Ronald Reagan? Merkins
Benches – step up to the top and squat – 20 times
Leg kicks – touch toes
– Later that same day in 1981, he was awarded Most Outstanding Player, when his team, coached by Bobby Knight, defeated the Tar Heels in the NCAA Men’s Basketball National Championship. – Who is Isiah Thomas?
Merkins
Mosey to the bottom of the field.
SSH
– Dr. Crawford Long made medical history in 1842 by being the first to use this substance as a surgical anesthetic. – What is ether?
Merkins
Bear crawl to the playground.
Rest during question
– This 1867 land deal with Russia was mocked as “Seward’s Folly” until gold was discovered there decades later. – What is the Alaska Purchase?
Merkins
10 pullups
Monkey humpers
– On March 30th 2001, this American swimmer became the youngest man, aged 15 years, 9 months, to set a world record in the US World Championship trials in Austin Texas. – Who is Michael Phelps
Merkins
Mosey to the top of the path by front of school
High knees
– These musicians don’t have much in common, but Celine Dion, Eric Clapton, Thomas Rhett, and MC Hammer all share this. – What is a March 30th Birthday?
Merkins
Rows on the bars – 20
– Also born on March 30th, this Dutch artist shares a strange commonality with Evander Holyfield and the Roman soldier in the Garden of Gethsemane. – Who is Vincent Van Gogh
Merkins
Wall sit
– In 2017, this aerospace company made history by successfully reflashing an orbital-class rocket for the first time. – What is SpaceX?
Merkins
– Established as a U.S. territory on March 30, 1822, this future “Sunshine State” was formerly a Spanish possession. – What is Florida?
Merkins
Mosey to start
Waaay too much time left. Each pax asked a random trivia question, merkins, sprint, jog back.
Tinkertoy got all 300 merkins in, not certain about everyone else.
ANNOUNCEMENTS: Impossible mile coming up, check slack.
COT: Tinkertoy wife’s friend Mia – daughter Lyla had full body seizure.
Holy Week & Easter
PLAYLIST: Bill Withers
https://open.spotify.com/playlist/2wUOJ3QMOz7WDBxd8f3MvN?si=2IymBZ2nQe28VyVMKp3W3w&pt=994972a3006cadcaa06c868a232d1be5&pi=P-C0mWulQlC-W
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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