Tag: toga

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Look Back and Look Forward

AO: thestronghold
Q: Chunks
PAX: toga, Purple Tiger, Shocker (Mark Holmes), Right Said, Red Skull, Decaf, Barney, Young and Restless, Tater, Wendy’s, Ice Box, Stir Fry, Road Trip, Bobby Hill, Mutt, Singlet
FNGs: None
COUNT: 17
CONDITIONS:

WARMUP:

Indigenous peoples run with Q setting the pace to first parking lot.
13 SSHs and the explanation

THE THANG:

Indigenous peoples run with Q setting the pace to next parking lot.
Each 4:13 HIM told the PAX what they were proud of they overcame during the last 40 days. Then lead the PAX in 5 eight count bodybuilders.
Indigenous peoples run with Q setting the pace to first parking lot.
Each 4:13 HIM told the PAX what are their goals moving forward. Then lead the PAX in 5 eight count bodybuilders.
Red Skull & Decaf & YHC lead 5 eight count bodybuilders with words of encouragement
Indigenous peoples run back to StartEx
Circle up for some Mary to wrap it up

MOLESKINE:

This is not the end it’s just the start.

ANNOUNCEMENTS:

COT:

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Welcome Back Struggle 004

AO: thestronghold
Q: SalPal , Chunks
PAX: bluemule, Dan and Dave, Wham-O, Sanctions, Papa Bear, Chunks, greyalbum, Crawlspace, Not-a-Sport, catfish, Penny Loafers, Shocker (Mark Holmes), Barney, toga, Decaf, Bobby Hill, Ice Box, Pick Me, Pope, Road Trip, Wendy’s, Stir Fry, Ambassador (F3 Annapolis), Mutt, Stage Dive
FNGs: None
COUNT: 26
CONDITIONS: Slightly moist.

WARMUP: A lot of side-shuffle hops and burpees, as it ought to be. Thanks to Chunks for getting the ball rolling.

THE THANG: 3 Groups rotating through sprints, burpees, and planks on a 1 minute timer, with 5 seconds to rotate. T-Claps to Dan and Dave for decreasing sub-30 second splits on all his sprints.

10 burpee salute to the Strugglers as they rolled in at 0600 hours.

Close with planks/”watersplashers” for Mary.

MOLESKINE: Great chatter and attitude today, and glad to be out in support of the men doing this latest Struggle. High concentrations of HIM on the 4:13 campus today.

ANNOUNCEMENTS: Struggle 005 date TBD.

COT: Lift up the men that took on the Struggle the last 16 hours.

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Leadership Opportunities

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Chunks, Dan and Dave, Skeet, Right Said, Barney, toga, Decaf, Young and Restless, Purple Tiger, AWD, Poker Face, Hoop Dreams, By Design, Richie Rich, Hello Kitty, Hot Wire, Fresh Start
FNGs: None
COUNT: 19
CONDITIONS: Perfect conditions for a preruck. YHC, Red Skull, Right Said and 5 4:13 pax for a 45min/2.5mi+ preruck with a shared 60# sb

WARMUP: SSHx30, Squatsx10, Merkinsx10

THE THANG: Grab a block or ruck / mosey to courts

5 G2S / 5 Burpee over block
10 / 10
15 / 15
20 / 20
25 / 25
20 / 20
15 / 15
10 / 10
5 / 5

4:13 guys were asked to step up and lead each evolution. We have to be prepared and postured towards leadership. Learn from those before you, adapt, overcome, stay aware of those you’re leading, etc.

MARY:
On your 6 in a circle, F3 guys take turns calling out 10-15 reps of a mary exercise utilizing the weight/block

MOLESKINE:
Always so proud of these men finishing their first phase. Prayers and encouragement for them heading out with a weekend pass, finishing job interviews, and moving into the work phase.

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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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Burpee Bonanza

AO: thestronghold
Q: Natural Ice – CBO
PAX: Chunks, Red Skull, Skeet, Dan and Dave, Purple Tiger, Barney, greyalbum, Decaf, toga, Young and Restless, Natural Ice – CBO, Freshstart, All wheel drive, Richie Rich, Fulton, Hotwire, Hoop Dreams, Hello Kitty, Poker Face, Grey Hound, By Design,
FNGs: None
COUNT: 21
Backblast: Burpee Bonanza
Conditions: Perfect in the low 40s.
Warmup:
Pax got the blood flowing with:
– 40 Side Straddle Hops
– A short shoulder burn of Arm Circles, Seal Claps, and Air Presses
– Some light stretching to loosen up
The Thang:
We took off on a mosey, dodging holes in the dirt path, and stopped at a random parking lot in front of a business—just in time to wave at the security cameras.
Since consistency is key, I chose my favorite kind of misery: 5 burpees on the minute, every minute, with a “resting” exercise between rounds. It’s only 5 burpees—how bad could it be?
Round 1:
– 10 minutes, 10 rounds of burpees
– “Rests” of LBCs, Lunges, and Squats
After our first set, we moseyed back toward the Startdex, stopping in another parking lot for Round 2. Rinse and repeat for another 10 rounds.
With time still on the clock and some gas left in the tank, we kept pushing. 5 more rounds of burpees, swapping in some core-focused rests to balance out the burn.
At this point, we’d hit 125 burpees, but why stop there? We added 5 more. No big deal. And then another 5 just because we could.
Final Count: 135 burpees.
Moleskin:
Sometimes you have to trust the process and do hard things. The hardest thing you’ve ever done is only the hardest thing you’ve ever done—until you do something harder. Grateful for my brothers who push me to that next level.
COT:
– Prayers were lifted!
– Announcements: Some crazy 50-mile ruck coming up, and the Spring Fling on April 6th!

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Valentines Shuffle

AO: thestronghold
Q: DintyMoore
PAX: Mullet, Barney, Dan and Dave, Young and Restless, Decaf, Chyna, Skeet, Red Skull, toga, Yessir, BigRig, Toots, Toadstool, Airball, DPole, JackieMoon, Square Root
FNGs: None
COUNT: 17
CONDITIONS: Brisk and Wet

WARMUP: SSHs, Willy Mays, Good Mornings, Slow and Low Merkins

THE THANG:
Mosey to front 🅿️

Partner 1 – hold plank for partner when done
10 Burpees
20 Iron Mikes
30 Merkins
40 Lunges
50 Mountain Climbers

Partner 2
Run across 🅿️ and Bernie back

Once everyone completes all five sets then mosey to baseball diamond

Break into four groups at each base.
10 Merkins and 10 SSHs before Bear Crawl to next base.
Repeat at each base until one full circuit.

Mosey to Back Hill
Partner 1
Low Plank Hold
Ohio Prom Dates
V-Ups
Elevated Leg Holds

Partner 2 sprint down and bear crawl back up

Mosey back to Start ⭕️ for 4:13 Selected Mary

MOLESKINE: One week left in this class, stay strong, encourage each other, take ownership of your opportunity.

ANNOUNCEMENTS:
No BrewRuck on 2/15 :rain_cloud:

COT:
It was a pleasure to lead and encourage the men of 4:13. Thanks for having me.

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BurpeeClock-Alypse

AO: thestronghold
Q: Natural Ice – CBO
PAX: bluemule, Shocker (Mark Holmes), Dan and Dave, toga, Chunks, Chyna, Young and Restless, Red Skull, Mullet, Right Said, Skeet, Decaf, Natural Ice – CBO, Airball, Yes Chef, Square root, Toadstool, Mane ‘N Tail, Saxman, D Pole, Big Rig, Duece and a Half, Jackie Moon, Take 3, Toots, Wolverine
FNGs: None
COUNT: 25
CONDITIONS: Fantastic

WARMUP:
– SSH
– Squats
– Merkins
– Arm Circles
– Air Press
– Seal Claps
– Moroccan Nightclubs
– Stretching as needed

THE THANG:
PAX set off on a mosey toward the Helicopter Pad. However, YHC quickly grew deeply disappointed at the sluggish pace, so the mosey evolved into a series of sprints to keep things honest.

Burpee-A-Clock-Alypse – Round 1
– 5 burpees on the minute, every minute, for 15 minutes
– Between sets, YHC generously provided “active recovery” through squats, SSH, and LBCs
– Total burpees: 75

After finally feeling properly warmed up, we took off on sprint intervals back toward the StartEx. Along the way, we peeled off for 5 more rounds of burpees to bring the total up to a nice, even 100.

Upon returning to the StartEx and realizing we still had time left, YHC—ever the gracious leader—gifted the men with an opportunity to complete 5 bonus burpees (you’re welcome).

COT:
Outstanding effort from the men of 413 Strong today. The grit, attitude, and willingness to push through the suck were truly impressive. Proud to lead this crew!

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Cluster

AO: thestronghold
Q: tampalibra
PAX: Chunks, sooner, Oatmeal, Ginger, Red Skull, Skeet, Decaf, Shocker (Mark Holmes), toga, Ponzi, Pole Dancer, Young and Restless, Dan Tanna, Pearl (Jonathan Halter), DintyMoore, Crawlspace, Right Said, Hair Band, Mullet, Wedding Singer, Minnie Pearl, Catfish, Chyna, Whoopi, Escort, jackie moon, Toadstool (aka Princess Peach aka formerly PlayStation), Tail and Mane, Barney, Dpole?, Yes Chef, SaxMan, BigRig, Air Ball, Toots, Square Root, Wolverine
FNGs: None
COUNT: 38
CONDITIONS: Perf

WARMUP:
50 SSH, 10 Merkins, 25 Flutters, 10 WMH, 10 GM’s

THE THANG:
First, YHC quickly realized there was not enough blocks for what was planned. I don’t feel like I pivoted very well tbh, that’s on me for not having a backup plan in place.

Here is what was rx’d:
– 15 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 14 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 13 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 12 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 11 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 10 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 9 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 8 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 7 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 6 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 5 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 4 Burpee Block jump overs, 50 We’re not worthy’s, 200m run
– 3 Burpee Block jump overs, 50 Hand-release Merkins, 200m run
– 2 Burpee Block jump overs, 50 Goblet Squats, 200m run
– 1 Burpee Block jump overs, 50 We’re not worthy’s, 200m run

In reality here is what happened:
Partner up – 1 block per partner group
– 15 burpees together
– P1 does 50 HR-Merks while P2 runs, flipflop
– P1 does 50 WNW’s while P2 runs, flipflop
– 14 burpees together..etc

2-3 rounds in YHC called an audible, rallied the troops, apologized for poor planning, constructively criticized poor listening, stupid questions, and bitching from PAX, and then prescribed finishing out the burpees (apocalypse+) starting at 13. Funny enough the MC and smart-mouths stopped :man-shrugging:

MOLESKINE: Lessons learned on leadership, planning contingencies, listening, using the time someone gives you to ask questions, etc

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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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3’s a crowd

AO: thestronghold
Q: Minnie Pearl
PAX: Dan and Dave, Skeet, Red Skull, toga, Ripcord, Young and Restless, Decaf, Purple Tiger, Minnie Pearl, Ol’ McDonald, C#, Dreamcast, World Tour, Crockett, Vera Wang
FNGs: None
COUNT: 15
CONDITIONS:
Comfortable
WARMUP:
Nope
THE THANG:
Divided into 5 teams of 3 and played several “games”
-cheerleader merkins
-coupon relay race
-catch us if you can
-coyote ugly

Mary’d out with Guantanamo
MOLESKINE:
“Now faith is the substance of things hoped for, the evidence of things not seen.”
‭‭Hebrews‬ ‭11‬:‭1‬ ‭NKJV‬‬
bible.com/bible/114/heb.11.1.NKJV

ANNOUNCEMENTS:
Signing day November 1!
The struggle November 1-2

COT:
Kept Private