Tag: Wham-O

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Tortoise and Hair – Week 4 Run

Date: 2026-06-02 AO: Tortoise and Hair Q: Red Skull , PAX: DintyMoore, Chunks, Hair Band, hambone, Right Said, SalPal, Barney, Pearl (Jonathan Halter), Judy, Red Skull, Wham-O, Decaf, Crawlspace, Stir Fry, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 27 CONDITIONS: 65 degrees…perfect PR weather!
WARMUP: Standard pre-run warm up routine: SSH, Squats, IWs, Stretches, WMH
THE THANG: Find a friend and RUN!!!
MARY: Post-run party hosted by Chunks and SalPal
MOLESKINE: We had six 4:13 Strong PRs set this morning. I love the drive this class is showing during Week 4! Thank you to all the PAX who joined us today. It was a real boost to the 4:13 Strong guys to have so many show up. Your presence makes a real difference.
ANNOUNCEMENTS: Struggle 006 this weekend. Start making plans for the 50 Mile CSAUP event in August.
COT: Prayers for Squatter’s family and the 4:13 Strong men.
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The Stronghold

Date: 2026-05-28 AO: The Stronghold Q: hambone , PAX: Young and Restless, Barney, Red Skull, hambone, Wham-O, Chunks, bigbang FNGs: None COUNT: 7 CONDITIONS: June-like heat
WARMUP: 10 push ups, 10 burpees–youre good.
THE THANG: Mosey to upper lot–bear crawl down, lunge walk back–do that 3 times.
Head to the sprint lot. Do sprints. Don’t be slower than Hambone.
MARY: brief flutters, LBCs, crunches, and WW1 sit ups
MOLESKINE: I’m a little bit more sore than I thought I would be
ANNOUNCEMENTS: Do the Struggle 006
COT: Prayers for continued health, recovery, and strength
PLAYLIST: ha no
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Cruel Hall

Date: 2026-05-29 AO: Cruel Hall Q: Swig , PAX: Swig, Esposa, Pedialyte, Wham-O, Matador, Sherpa, Pound Puppy, Jammer FNGs: 1 Jammer COUNT: 8 CONDITIONS: balmy
WARMUP: ssh, good mornings, tempo squats , Indian run.
THE THANG: you go, I go – cumulative counts 200 reps ; 3 rounds.
MARY: planks
MOLESKINE:
ANNOUNCEMENTS: n/a
COT: Sherpa – hiking Cotopaxi! Matador – home buying process!
PLAYLIST: Guardians of the Galaxy
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Memorial Day/Birthday Murph

Date: 2026-05-25 AO: Detention Q: EZ-Go , PAX: Pep, Swig, Esposa, moneyshot, EZ-Go, My Pleasure, Pedialyte, Wham-O, Deep State, Pepsi, Matador, Sherpa FNGs: None COUNT: 12 CONDITIONS: Precipitation from below, not above
WARMUP: Get in the choppa!
THE THANG: The Murph:
– 1 mile run – 100 pull ups – 200 push ups – 300 air squats – 1 mile run
Just a good clean beatdown on a Memorial Day morn.
MARY: No time for sissy stuff
MOLESKINE: www.crossfit.com/benchmark/murph
On my 42nd birthday, took the opportunity to share my gratitude for F3, our Pax, and the community we’re building here. Cheers!
ANNOUNCEMENTS: Summer is here
COT: Summer is here
PLAYLIST: Kemp’s 42 Favorite Songs

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Tortoise and Hair – Run #2

Date: 2026-05-19 AO: Tortoise and Hair Q: Red Skull , PAX: Chunks, Hipster, Wham-O, Barney, SalPal, Young and Restless, Decaf, Right Said, Red Skull, Nut Spread, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 23 CONDITIONS: Light! and 75 degrees
WARMUP: Standard pre-run warm-up: SSH, IWs, Squats, Stretches
THE THANG: RUN!!!
MARY: A great post-run party hosted by SalPal. Thanks for keeping everyone busy while we brought in the six.
MOLESKINE: Not a bad 2nd run. 6 out of 13 posted a new PR and we have a new class record of 25:30. Thanks for showing up and offering encouragement.
ANNOUNCEMENTS: None
COT: Prayers for truth and clarity on identity
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Green Machine

Date: 2026-04-23 AO: Green Machine Q: Focker , PAX: Young and Restless, Squatter, Esposa, bluemule, Focker, EZ-Go, SalPal, Horizon, Pep, Topanga (Scott), Cowboy, Wham-O, moneyshot, Andrew McDermott, Pepsi, Swig, Matador, Black Lung, Pedialyte, Puzzlah, Betty Ford, SquareD FNGs: None COUNT: 22 CONDITIONS: chill in the air that gave way to dripping sweat
WARMUP: walking from your car
THE THANG: 400m burpee broad jump, 400m lunges, 400m bear crawl, 400m run
MOLESKINE: everyone can’t wait for next year. I’ll make sure to give the countdown weekly
ANNOUNCEMENTS: Murder Mile in 365 days
COT: laughing and hugging and holding hands
PLAYLIST: Cowboy with the assist

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Tortoise and Hair

Date: 2026-04-14 AO: Tortoise and Hair Q: Red Skull , PAX: Chunks, Barney, Young and Restless, Wham-O, Decaf, Right Said, Pearl (Jonathan Halter), Red Skull, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 16 CONDITIONS: 64 degrees – perfect PR weather!
WARMUP: Standard Pre-Run Warm-Up – SSH, Squats, IWs, Stretches, WMH and others OYO
THE THANG: RUN!!
MOLESKINE: For the first time in 4:13 Strong history, every 4:13 Strong man finished the 3 mile run in under 30 minutes! What a joy to have such a fast class. Let’s hope they are able to maintain the momentum as they transition to the Work Phase of the program.
ANNOUNCEMENTS: Signing Day is this Friday at 11:30am. ** NO TORTOISE & HARE UNTIL 5/12 ** Keep running on your own and come back faster and stronger.
COT: Prayers for wisdom and courage as our men transition into the Work Phase
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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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Tortoise and Hair

Date: 2026-04-07 AO: Tortoise and Hair Q: Red Skull , PAX: Brown Slip, Crawlspace, Barney, Hipster, Right Said, Chunks, Pearl (Jonathan Halter), Wham-O, Red Skull, hambone, Decaf, SalPal, Young and Restless, Squid (Boise), Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 22 CONDITIONS: Perfect PR weather, 46 with a hint of a sunrise
WARMUP: Led by Cheese Wiz who took us through the standard pre-run activities
THE THANG: RUN!!!
MOLESKINE: We had five out of eight 4:13 Strong guys set a PR today, and 7 out of 8 finished below 30 mins. This is by far the fastest class we have had. Next week, everyone finishes sub 30!
ANNOUNCEMENTS: The Standing Strong Dinner is this Thursday. If you are interested in joining us, let me know. We have a few available seats.
Signing Day for this class will be Friday, 4/17. Make plans to enjoy the celebration and stick around for some lunch and fellowship. We will begin the ceremony at 11:30am.
COT: Prayers for strength, healing and guidance
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[Tortoise and Hair] Tortoise and Hair

Date: 2026-03-31 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Red Skull, Chunks, Pearl (Jonathan Halter), Decaf, Right Said, Angry Bird, Groot, T-Bone, Turkey, Hot Topic, Cheese Wiz, Holy Water, Mater FNGs: None COUNT: 14 CONDITIONS: Perfect day for a PR if it wasn’t for the locked gate!
WARMUP: Standard pre-run warm-up: SSH, Windmills, Squats, IWs, Stretches.
THE THANG: Partner up and RUN!!!
MOLESKINE: We had a new class PR of 22:59 this morning, and that was even with the locked gate! In total, four out of eight had a new PR today. Thank you for pushing and encouraging the 4:13 Strong men.
COT: Prayers for healing, wisdom and endurance.