Tag: Triple Seven

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Tortoise & Hare v3

AO: thestronghold
Q: Red Skull
PAX: Hacker (Franklin), Chunks, Judy, Decaf, Longhorn, Popper (DR from Alpha), Yak, Frozen, Westside, Pacer, Trajectory, C#, Triple Seven, Blitz, Sgt Meatball
FNGs: None
COUNT: 16
CONDITIONS: Windy, 72 degrees with occasional rain drops…perfect weather for a PR!

WARMUP: SSH, Slow & Low Squat, IW, Right/Left Stretch, WMH

THE THANG:
RUN!! We took the normal 3 mile route. No route disruptions encountered today.

Plenty of time for some Mary while waiting for the six. Mary included burpees, SSH, lunges and more burpees before dropping to the ground for some flutter kicks, prom dates and hello dolly’s

MOLESKINE:
We are in week four…the hardest week of the 40-Day Challenge. The 4:13 Strong men were invited to dig deep and keep pushing. A positive attitude and an honest effort is all it tasks to stay on track.

ANNOUNCEMENTS:
4:13 Strong is headed to Franklin on Saturday to help defend the flag. Join us at The Armada at 6:30am and help keep Alabama from going home with our flag.

COT: Prayers for strength, wisdom and courage

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First One – Done!

AO: thestronghold
Q: Right Said
PAX: Dan and Dave, moneyshot, Betty Ford, Cowboy, Shocker (Mark Holmes), Skeet, Young and Restless, Decaf, Minnie Pearl, bluemule, Red Skull, Sunshine, Bill Dance, Wookie, D Pole, Comeback, Army Surplus, Yak, Frozen, Pacer, Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
FNGs: 9 Mix Tape, Milli Vanilli, For the Girls, Westside, Trajectory, C Sharp, Triple Seven, Blitz, Sergeant Meatball
COUNT: 30
CONDITIONS: Absolutely perfect at 57 degrees

WARMUP:
Mosey to the front parking lot for:
– SSH, LBAC, R-LBAC, Seal Claps, Good Mornings, WMH
– Partner Up – 1 F3 PAX to 1 4:13 Strong Participant (we had the perfect number to get to our 1:1 ratio!)
Mosey to the basketball court with a quick stop at the Block Pile to pick up one block per pair.

THE THANG:
Assemble along the baseline – Partner 1 works while Partner 2 moves the length of the court and back, swap and then hold plank for all in.
– Round 1: Block Curls, Suicides
– Round 2: Block Squat, Lunge
– Round 3: Overhead Block Press, Suicides
– Round 4: Block Wings, Suicides

Circle up for the Doomsday Circle (Ring of Fire) – Each man does one merkin, advancing around the circle until 500 merkins were completed. If a break was needed, complete 15 SSHs and then re-enter the circle.

Mary – Flutter Kicks, Hello Dolly, Freddy Mercuries,

ANNOUNCEMENTS: The newest class is off and running. Thanks to the PAX from greenmachine who joined us this morning. It was great to have you out!

Six more weeks with this class. Come out and join them.