Tag: toga

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Concrete vs Steel

AO: thestronghold
Q: Chunks
PAX: Shocker (Mark Holmes), Dan Tanna, Young and Restless, toga, Grape, Dan and Dave, Skeet, Decaf, Red Skull, Right Said, Frozen, C#, Blitz, Sgt Meatball, Westside, Pacer, Triple 7, Yak, Wes (DR Seattle)
FNGs: None
COUNT: 20
CONDITIONS: More than Pleasant

WARMUP: No Warm Up – Played the Song “Great Day to Be Alive” as a 4 min warning and opportunity to stretch

THE THANG:

TRIVIA Concrete vs Steel

Divided the 4:13 men into their fraternities and divided the rest of the PAX

Must perform a Burpee before answering the question
Q1 – Core Principles of 4:13 Strong
13 SSH
Q2 – Mission of F3

2 Column Caboose is Loose run with YHC setting the pace

Round 2 – Bible
Q1 – Noah’s Sons Names
BOMBS – Starting at 5 and adding 5 reps each exercise
Q2 – How many years were the israelites enslaved

2 Column Caboose is Loose run with YHC setting the pace

Round 3 – Finances
Q1 – Reasons to save money
BOMBS – Starting at 10 and adding 5 reps each excercise
Q2 – Who needs a budget

2 Column Caboose is Loose run with YHC setting the pace

Round 4 – Work
Q1 – What does OSHA stand for
BOMBS – Starting at 10 and addeing 5 reps each excercise
Q2 – What are two free things you can bring to the job

2 Column Caboose is Loose run with YHC setting the pace

Stopped at stop sign and walked back to the Startex together.

Last Question for 5 points:
What are the requirements to graduate 4:13?

Group stuggled to answer this question, so we settled it with a Ring of Fire won by West Side.

Game ended in a tie for the first time.

Always honored to lead at 4:13. Thanks, Chunks

SIGNING DAY 4/26 AT 11:30 AM! Come support these men as they start the real work at their new jobs.

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Buns- Lightly Toasted on Both Sides

AO: thestronghold
Q: Hair Band
PAX: Red Skull, toga, Wedding Singer, Skeet, Young and Restless, Crawlspace, Right Said, Chunks, Decaf, Dan and Dave, Sunshine, Casual Friday, Dantana, WoodPecker, Tater-tot, Minions, Neanderthal, Sunshine, Iron Flush, Mr. Krabs, Goldilocks, Peach Pie, Evel Knievel, Princes Hot Chicken, Wookie
FNGs: None
COUNT: 26
CONDITIONS: Ripe with opportunity

WARMUP:
Mosey through campus
50 SSHs
Grab cinderblocks and meet on basketball court

THE THANG:
Split up into equal teams
Competition
Round 1:
1 person Lunge walk with block over head or in arms, rest of team blockees. First team to cycle through all players wins that round, winning team shout “done” when finished
(Plank until all in)

Round 2:
1 person duck walks w block, team members goblet squat
(Plann until all in)
Repeat, team with most victories puts the blocks away while everyone else does burpee apocalypse

Rinse & repeat

Finisher:
Burpee-apocalypse increasing to 10 (but I gifted the men a surprise set of 1 at the end instead of 10, so really we only went to 9)

MOLESKINE:
I enjoyed how the teams held themselves accountable. It was especially interesting to me how quickly people forget the community around them when they’re tired and doing something difficult. Points driven home: take care of each other, push yourself to work hard even when it’s easy to slack off

ANNOUNCEMENTS:
– 4:13 5k this saturday
– bluemule leading the final Q for this class next Thursday the 29th
– Signing day for the men Friday March 1st
– F3 Franklin Half Marathon Saturday March 2nd, check Middle TN slack channel

COT:
– each man shared a prayer request or praise report: health, wellness, families, the class to complete the 40 day challenge with excellence, the men who didn’t make it, tests this week, newborn babies and babies on the way, traveling mercies, and unspoken prayers

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Boops

AO: thestronghold
Q: baggervance
PAX: Skeet, Minnie Pearl, toga, Dan and Dave, Mullet, leatherneck, Decaf, Red Skull, Bill Dance, Casual Friday, Dantana, Woodpecker, D Pole, Wookie, Goldie Locks, Army Surplus, Yak, Lost & Found, Evel Knievel, Sunshine, Neanderthal, Peach Pie, Prince’s Hot Chicken, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: None
COUNT: 28
CONDITIONS: A Perfect 43 degrees

WARMUP: Disclaimer followed by SSH, IW, HW, Squats and creative stretching

THE THANG: Partner Up followed by a long two column Indian Run around the campus and to the basketball court.

Partner 1 does a stationary exercise while Partner 2 does a shuttle run, then switch: Round 1 – Side Lunge; Round 2 – Squat; Round 3 – SSH. Mosey to nearby building and hold wall sit while receiving instructions.

Mosey to the block pile. Partner 1 does a movement with the block x 10 while Partner 2 does a movement without a block, then switch: Round 1 – Block rows with opposite leg in the air + Up Downs; Round 2 – Bulgarian Split Squat with block + Reverse Up Downs; Round 3 – Block Step Ups + Peoples Chair

Mosey to the Gravel Lot and then line up for various modes of transportation – Bear Crawl, Crawl Bear, Side Shuffles, Skips and Boops.

MOLESKINE:

ANNOUNCEMENTS:
This class is two weeks away from completion of the 40 Day Challenge.

COT: We were reminded of the importance of locking arms with other men who can help encourage us and lift us up when we need it.

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Get it Right

AO: thestronghold
Q: toga
PAX: Doggystyle, bluemule, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, toga, Minnie Pearl, Red Skull, D Pole, Evel Knievel, Prince’s Hot Chicken, Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
FNGs: 15 Dantana, Woodpecker, Wookie, Goldie Locks, Army Surplus, Yak, Frozen, Lost & Found, Sunshine, Neanderthal, Peach Pie, Tatter Tot, Iron Flush, Mittens, Mr. Krabs
COUNT: 27
CONDITIONS: Snowy and 18 degrees

WARMUP: Mossy to the gravel pit for some basic “in cadence” warm up. It took multiple attempts for the group to meet the Qs expectations. Each failure was rewarded with a 5 burpee penalty.
SSH
Don Quixotes
Imperial Walkers
Hillbilly Walkers
Copperhead Squats
T-Ups
Scorpion Stretch

THE THANG:
Pair up F3 and 4:13 Strong – run to the block pile. Each pair grabs a block followed by a Rifle Carry to the basketball court.

PAX 1 performs an exercise with the block while PAX 2 travels to the end of the court, completes an exercise and then travels back for a switch:
– PAX 1, Overhead Press, PAX 2, Run + 10 Merkins x 3
– PAX 1, Reverse Table Top, PAX 2, Bear Crawl + 15 Squats x 3

Rifle Carry block back to block pile and circle up for Mary.

ANNOUNCEMENTS:
Great first workout in some adverse conditions. Thanks to @toga for leading and for our 10 PAX that braved the weather to welcome the new class.

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Struggle bus: Grisham WOD

AO: thestronghold
Q: tampalibra
PAX: Skeet, Red Skull, Crawlspace, Right Said, Dan and Dave, Hair Band, greyalbum, Mullet, toga, Ginger, Decaf, Knuckles, Ringworm, baggervance, Thunder Duck, Hacker (Franklin), Young and Restless, Shocker (Mark Holmes), backtrack, pizzalot?, hops, re-inlist, peewee, sally the camel, peach fuzz, flipper, red shark, cool cucumber, iron lung, two more that split before the count
FNGs: None
COUNT: 31
CONDITIONS: Spicy

WARMUP:
Burpee-pocalypse 10 down to 1

THE THANG:
Burpee over block x 5
Block press x 5
R&R x 10, 15. 20, 25, 20, 15, 10, 5

The Grisham WOD was the welcome party workout for STRUGGLE 001 so YHC thought it only fitting to show the 4:13 men who opted out, and the F3 PAX who were unable to attend, what was up. The STRUGGLE 001 class endured this workout, q’d by @bigbang, after admin and before leaving the grounds. After completing this workout they still had 8hrs and 10+ miles left to go. Mad respect for these men, they absolutely crushed it then and did it again with confidence this morning.

Re-inlist was Team Lead for this portion during Struggle 001 so I thought it was only fitting he bring us home for the last 4 rounds

MARY:
I felt like the 4:13 men earned the right to choose Mary so they had the option of typical core work or the burpee-pocalypse. @IronLung loudly chose burpees for the group, which was super fitting for this class. He even took over calling out the rounds “3 BURPEES SIR, DOWN!” 😂

ANNOUNCEMENTS:
– Praise report for the Gunn family
– Prayers for @HairBand and his family navigating the death of a great-grandparent and the related family strife
– Praise again for the $5k from the F3 Foundation
– YHC shared that on Nov 21 we’ll be adopting a little girl we’ve been fostering for 1.5 years now
– Signing Day tomorrow!
COT: