Tag: Topanga

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New Years Day Convergence – Welcome 2026!

AO: thestronghold
Q: Red Skull
PAX: Hipster, DintyMoore, Mumbler, Ponzi, Natural Ice, Purple Tiger, hambone, toga, Chunks, Barney, Wolfpack, Tinkertoy, Young and Restless, Tim the Toolman, Decaf, Grape, Pep, Topanga, Take 3, Animal, BTB, Tool Bit
FNGs: None
COUNT: 23
CONDITIONS: 32 Degrees – perfect workout weather!

WARMUP: Mosey to the gravel lot for the usual warm-up: SSH, IWs, Windmills, Squats, Merkins, T-Ups and Scorpion Stretch.

THE THANG:
Mosey to the Auditorium

Part 1: Mental Toughness Week (Tryouts) – Burpee Apocalypse with a run around the building the building in between each round.

Mosey to the North Lot

Part 2: 40 Day Challenge – 6 weeks of work condensed down to six movements: Lt. Dan, Bear Crawl, Crab Walk, Burpee Broad Jump, Crawl Bear and Politician.

Mosey to The Hill

Part 3: The Work Phase – 7’s on the hill with Hand Release Merkins at the top, run down the hill, Jump Squats at the bottom, Politician up the hill.

Mosey back to the flag and time!

MOLESKINE:
4:13 Strong is a great program for men who want to change the course of their life, but it is hard. Only 35% of the men who enroll have what it takes to complete all program requirements. A big factor to success are the relationships that our men build with other men who can show them how to handle hard things. You can make a real difference for the 4:13 Strong guys by showing up, working out with them and modeling how HIM face challenges.

ANNOUNCEMENTS:
LeanPax begins on 1/5
The Stronghold is now meeting every Thursday
Struggle Prep is coming in a few short weeks
Young and Restless is the new AOQ of The Stronghold

COT:
A great turnout for our New Years Day Convergence. Thank you all for coming out to join us!

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Reindeer Games

AO: greenmachine
Q: Puzzlah , DintyMoore
PAX: Pep, Cowboy, Betty Ford, Michelin Man, Esposa, Sherlock, Topanga, Black Lung, Works for a Guy, Grape
FNGs: None
COUNT: 17
CONDITIONS: tropical on the north pole

WARMUP: run a lap

THE THANG:
First reindeer game was a mile race last man up. First lap: 10 elf burpees before the chase, then 10 reindeer kicks, 3rd North pole hammers, 4th lap grinch humpers.

Then, second race: a sprint ladder, 10 sprint, 90 jog; 20 sprint, 80 jog; etc.

After sprint, 10 merkins then lunge walk until 6 joined and team jogged in reindeer formation to end zone.

Mosey back to start and big boy situps to end.

MOLESKINE: enjoyed finishing up month of partners at green machine with the guy who brought me to F3.

Thought I recorded, but alas, i didn’t, we had 17 so sorry if i missed your tag. It was dark. I did one scan through the list and this is what i came up with. You can edit and add yourself in.

ANNOUNCEMENTS:

COT:

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Hanukkah – A Celebration of Lights

AO: middle-tooth
Q: sooner
PAX: Barney, Cowboy, DrRupp, Topanga, Young and Restless, Betty Ford, Esposa, Moped (DR – Athens GA)
FNGs: None
COUNT: 9
Active Warm up to the sounds of Jack Black and Adam Sandler

8 Crazy Nights

Each night, we play the dradel and light a candle. The dradel sets the rep count by 4 multiples of 4: ש (Shin) = 4, נ (Nun) = 8, ה (Hey) = 12, ג (Gimel) = 16. Eight squat buy in for the night. First part of the night is to run out on the field and do eight menorah Maccabees (aka plank jack burpee with a star jump). Each pax returns to the new exercise equipment that no one has used yet and picks something new completing the number of reps dictated by the dradel. Can’t do the same exercise twice.

After each nights game, plank for the pax. Gemini attempted to give us hebrew blessings. It worked about half of the time. The PAX was not impressed.

A very educational Hanukkah playlist: https://open.spotify.com/playlist/5kfbpR6ApGjEQYAHoyr0ci?si=ncW9H7FuSBGgyHMRgw2FAw&pi=ulG2ud86TwOLs

Lots of announcements, see slack

Prayers, Sami & Darren, victims of gun violence

Esposa really liked the coffee and was the most knowledgeable about Jewish tradition and culture.

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“Die Hard” – A Christmas Workout

AO: greenmachine
Q: Matador , EZ-Go
PAX: Shy Guy, Esposa, Hipster, Cowboy, Chunks, Grape, Topanga, Matador, Pep, EZ-Go, The Merchant
FNGs: None
COUNT: 11
CONDITIONS: As cold as Christmas on the 30th floor of a skyscraper with the windows blown out

WARMUP: OYO party: SSH, Good mornings, Willie Mays, broga, etc

THE THANG: DIE HARD

Ascend 30 floors up Nakatomi Tower
-Run the Bleachers many times

Survive against terrorist-thieves, lead by Matador
Start in Endzone 
Bearcrawl (thru glass) to 50 yard line
20 burpees (climb up elevator shaft)
Peter parker to other endzone (crawl thru AC vent)
50 calf raises bc your feet hurt from glass
Bearcrawl back to 50 yard line
20 burpees
Peter Parker to original endzone
50 calf raises

Hostage Rescue Relay, lead by Matador
Partners — 1 person doing SSH while waiting
1 person sprint out to 30 yards
30 high knees (escaping down 30 floors)
Sprint back, switch places
Do this a bunch of times. There are many hostages

Hans Gruber hangs and falls to his death, lead by EZ-Go
Partners – 1 does a dead hang until failure
Other partner does V-Ups
Switch and do again, many times

The Final Shot, lead by EZ-Go
Reginald VelJohnson (Al) shoots final terrorist for John McClane
Partners – 1 of you takes the bullet (burpees) – the other… shoots the shot? Somehow related to the plot (full sprint across field and back) 

MOLESKINE: spoiler: they’re not actually terrorists, they’re just regular old German thieves.

ANNOUNCEMENTS: this is what slack is for

COT: prayers for challenges related to divorce, family hardships during Christmas travels. Gratitude for Shy Guy’s new baby.

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We’re Too Saxy for this Q

AO: greenmachine
Q: Firefox , Grape
PAX: Wham-O, Betty Ford, Hipster, Topanga, Esposa, Works for a Guy, Black Lung, Pep
FNGs: None
COUNT: 10
CONDITIONS: Saxy

WARMUP: Grape led us on a long mosey around the block (accompanied by some sweet, sultry, saxy sax songs) and back to Startex for:
– SSH
– Imperial walkers
– Hillbillies
– Good mornings
– LBAC
– Overhead claps
– Seal claps

THE THANG: Today is National Saxophone Day. The Saxophone was invented in the 1800s by Adolphe Sax, who was born on November 6, 1814 and went on to live a life full of en.wikipedia.org/wiki/Adolphe_Sax.

To celebrate National Saxophone Day, PAX moseyed to the football field and partnered up. 1 partner did an exercise in the endzone while the other bear crawled 20 yards and back. Each exercise was accompanied by a true/false trivia question. Wrong answers increased the bear crawl distance by 5 yards (each direction).
– S – SSH; The Saxophone is a woodwind instrument – True
– A – ?; Adolphe Sax was Austrian – False, he was Belgian
– X – X-jumps; Kenny G is best known for playing the alto saxophone – False, he primarily plays the soprano sax
– O – Overhead Press; Richard Nixon was a saxophone player – True, he could play 5 instruments
– P – Pop Squats; A saxhorn is another name for the saxophone – False, it’s another family of instruments invented by Adolphe
– H – Hand-release Merkins; Adolphe Sax invented 8 types of saxophone – False, he invented 14 different types
– O – Ohno’s (skaters); The name of the saxophonist for the Electric Mayhem (from the Muppets) is “Lips” – False, it’s “Zoot”
– N – Newton’s Cradle; The smallest saxophone is only 12 inches long – True, it’s called a soprillo
– E – Elbow plank jacks; The most expensive saxophone ever purchased was made of plastic – True, it belonged to Charlie Parker

The bear crawl stretched out to the 30yard line but by the end had come back to the 20.

PAX did 18 burpees and 46 Iron Mikes (each side is a half) for the year 1846 when the saxophone was patented.

Pax then did 45 merkins for the 45 pound heft of the contrabass saxophone (which is over 6ft tall)

Mosey back to Startex. 2 separate 47 second hollow body holds for the 47 minute world record of the longest note ever held on a saxophone.

MOLESKINE:
– Sadly, I did not get to share one more factoid, the largest gathering of simultaneously playing saxophone players involved 1875 musicians.
– Kudos to Betty Ford for guessing our theme during warm-up
– Props to Pep Esposa and others for throwing out many other saxophone-related names and references
– Grape link that sweet, saxy playlist in the thread, please!

ANNOUNCEMENTS:
– Check Slack

COT:
– Thoughts prayers to marriages, new phases in life, and safe travels

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Mid Terms

AO: greenmachine
Q: Hipster
PAX: Cowboy, Focker, Shania, Squatter, Topanga, Grape, Esposa, Chunks, Movin On Up, Matador, Black Lung
FNGs: None
COUNT: 12
CONDITIONS: Cool and damp

WARMUP: Quick WAR

THE THANG: TEST TIME

AMRAP 20 seconds, rest 10 seconds, 8 sets of each movement, recording # of reps for each set:

– Mercans
– Sit Ups
– Squats
– 2 Count Flutters
– Dips

BEEP TEST – run a lot until you can’t

MOLESKINE: The next test day will be the end of January, start training now!

ANNOUNCEMENTS: Check slack

COT: TAPs for Grape, Ginger, Hipster, and urrybody else going through stuff.

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Hammer Time

AO: greenmachine
Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp

WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises

THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2

Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.

Mary till 6:15: Side plank x 2, J. Lo’s

ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down

COT: moneyshot closed us out with prayer.

Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.

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Chipper Jones

AO: greenmachine
Q: Tinkertoy
PAX: Pepsi, Pep, Sherlock, Shy Guy, Betty Ford, moneyshot, Esposa, Topanga, Focker, Cowboy, Squatter, Shania, 3 Tenors, LB, Mic Drop
FNGs: None
COUNT: 16
CONDITIONS: Ideal Fall morning

WARMUP: GMs, WMH, DD walk the calfs, cobra, bow to ground, hand up, thread through, arm circles, Phelps, scorpion, t-spine opener, mosey

THE THANG:
Partner off split reps as desired
work (hold)

80ish pullups (high plank)
1/4 mile lap together
100 burpees (high plank)
1/4 mile lap together
100 merkins (high plank)
1/4 mile lap together
1/8 mile walking lunge (bear crawl)
1/8 mile lap together
200-300 air squats (Alabama prom dates)
1/4 mile lap together

MOLESKINE: Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero. -Mike Mentzer

ANNOUNCEMENTS: Octoburpee / Nov. & Dec. Co-Q at greenmachine (points system prize awarded) / Join nutrition and post to lock in on your daily fuel

COT: Pep interview process and career discernment

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Four Corners of Fun 🥳

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Pedialyte, Esposa, EZ-Go, Donkey Hammer, Kraut, Tinkertoy, Young and Restless, Finger Dust, Fortran, Deep State, Topanga, Works for a Guy, Pound 🐶 , 0
FNGs: 1 0
COUNT: 15
CONDITIONS: :ok_hand:

WARMUP: Started on time with a few excercises IC as the Avengers of cruelhall were still pulling into the lot hoping to beat the buzzer :rotating_light: Ended the warmup with a Native American Run around the school and grabbed a coupon to bring back!

THE THANG:

Four Corners of Fun! Excercises at each of the 4 Corners using different modes of transportation for each round. Go to the corner, do the excercise come back to center, One SITUP and proceed to all corners, always stopping at the center for the sit-up! (Picture in Comment section)

COT: Keep Pushing! Always a pleasure to be with Y’all #nashvilleismysecondf3home #iloveithere #shirerising #noimnotmoving

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House of Cards

AO: greenmachine
Q: Goose
PAX: Pep, Focker, Esposa, Michelin Man, Topanga, Matador, Betty Ford, Super Soaker
FNGs: None
COUNT: 9
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-100 yards lunges
-100 yard bear crawls and squat jumpps
-Circleof Mary

ANNOUNCEMENTS:

50 Mile CSAUP last weekend in August, Focker has details