Tag: Young and Restless

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Tortoise & Hare, Run #4

AO: thestronghold
Q: Red Skull
PAX: Salami, Chunks, Crawlspace, Dan Tanna, Purple Tiger, Barney, Young and Restless, Decaf, Poker Face, Hello Kitty, By Design, All Wheel Drive, Hot Water, Greyhound, Fresh Start, Hoop Dreams, Richie Rich
FNGs: None
COUNT: 18
CONDITIONS: 46 degrees and dark

WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretching

THE THANG: RUN!! 3 miles plus more to pick up the six or some extra special time in the circle with Chunks for extended Mary.

We had several PRs today – Greyhound at 22:05, All Wheel Drive at 27:45 and Y&R with a new PR!

MOLESKINE: This class continues to put forth a great effort on Tuesday mornings. 7 out of 9 4:13 Strong men beat their average time today and 9 out of 9 of them crumbled during Mary, led by Chunks.

ANNOUNCEMENTS: Only two more opportunities to get out and with the class. Don’t miss out.

The annual 4:13 Strong Standing Strong Dinner is Thursday 4/24 at Rocketown. A few F3 seats remain so if you are interested, let me know.

COT: Prayers for family, wisdom, strength and endurance.

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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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11 is a really big number when you’re holding a cinderblock

AO: titan
Q: SalPal
PAX: Pep, Goose, Black Lung, Half Lyfe, Wolfpack, Young and Restless, Tim the Toolman, CubCadet, Papa Bear, Sherlock, Crawlspace, Slim Jim, Wonderpickle
FNGs: None
COUNT: 14
CONDITIONS: Acceptable

WARMUP: Mosey around the Parthenon + coupon pickup.

THE THANG: 11’s at the hill. Start with 10 squat thrusters at the bottom, 1 offset block merkin (each side 1/2) at the top. Mosey back and forth until you were at 10 on the top. Those without blocks did screamin’ eagles + bodybuilders + backwards mosey.

Returned the coupons, SSH and burpees to finish.

MOLESKINE: Hey PepGPT, come up with a meaningful insight into the nature of masculinity summarized from the conversations we had this morning during our workout.

Sure! I’d be happy to summarize some of the conversations that you had while working out this morning!

Everyone seemed to find the work challenging, and people decided to partner up to carry the load while making authentic human connections. The takeaway is that men can meaningfully accomplish more working together than alone.

ANNOUNCEMENTS:
– Night Moves tomorrow
– Spring Fling April 6th

COT:
– Prayers for healing and perseverence in sickness.

Always an honor to lead. Stay Salty Nashville.

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Respects win headcount

AO: westeros
Q: Pep
PAX: Vector, CubCadet, Tim the Toolman, Sherlock, Young and Restless
FNGs: None
COUNT: 6
CONDITIONS: early spring chill

WARMUP: none

THE THANG:
– mosey to bridge
– Bear crawl across bridge and lunge walk back
– Dora at playground :
– 100 pull ups, 200 fire hydrants, 300 windshield
wipers
– Run: the drop office circle at the school

ANNOUNCEMENTS:
– night moves Thursday

Prayers:
– chunks first day of new job
– Vector travel to Brazil and back

Guest appearance: SalPal , Chunks , Salami

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If F3 existed 80 years ago…..

AO: atlantis
Q: CubCadet
PAX: SalPal, Chunks, Firefox, Right Said, Pole Dancer, Toothless, Young and Restless, Subway, CubCadet
FNGs: None
COUNT: 9
CONDITIONS: Colder than we expected

WARMUP: Workout was inspired by Q’s recent visit to the National WW2 Museum in NOLA. We mosey’d in formation around the ball field. PAX has to stay two columns abreast and within arm’s length of person in front. Allowed to ample mumble chatter and heal-stepping, but good team cohesion. Q threw out a few random bits of WW2 / fitness related information….like “in 1941, the recommended time for unit fitness was 1 hour after breakfast”

Once to parking lot, we did the standard 21st century warm-ups b/c the 1940’s once looked too much like bad dance moves and Q didn’t care to demonstrate.

THE THANG: The WW2 standard physical fitness test (I am sure there are many, but this is the one we did).

– Pull-ups to exhaustion. Had to modify based on equipment. In 1941: 20 was an Excellent Score / 9 was a Fair Score.
– Squat Jumps to exhaustion: These are not your standard F3 Squat Jumps. Starting position is squatting on right heel with fingers laced on top of head, palms down. The feet are 4 – 6″ apart with he feel of the left foot on a line with the right foot. Spring upward until both knees are straight and both feet clear the ground. Keep upper body erect. While off the ground, reverse your feet before you land. Each leg is 1. In 1941: 75 was an Excellent Score / 38 was a Fair Score.
– Push-ups to exhaustion: If it looks like a merkin and smells like a merkin. In 1941: 54 was an Excellent Score / 30 was a Fair Score.
– Sit-ups for 2 min: Legs straight at start, hand behind head, scorer holds feet / ankles. Left elbow to right knee on the up (one rep), then alternate to right elbow to left knee for rep two….. In 1941: 79 was an Excellent Score / 51 was a Fair Score.
– 300 yard shuttle run: Spring 5 segments of 60 yards each in parking lot. Distance was only approximate. In 1941: 44 seconds was an Excellent Score / 50 seconds was a Fair Score.

Then we moved to the “Mass Athletics and Group Games” portion of the session. Field Manual 21-20 (c 1941) lists many, but we chose a couple reps of “Follow the Leader” through the playground / obstacle course and then “In and Out” which was sort of a last-man-up run with a rolling basketball, pax in a stationary line, and some zigging and some zagging.

Fit in 30 reps of flutter kicks before time.

MOLESKINE: We all know some history of WW2 whether from school, books, movies, friends or family. It’s nearly impossible to comprehend the entire world being solely focused on one thing for 5+ years. There are some elements of its origins and residue that impact the daily news 80 years later. I’d like to think that if F3 existed back then, its members would have made us very proud (and probably given us a real beat-down).

ANNOUNCEMENTS: 4:13 strong kicks off new class next week. Please consider supporting. For details and other events, see slack.

COT: Pole Dancer friend’s baby getting out of N-ICU. Toothless mother-in-law health. Chunks new job / travels. Firefox challenges as a leader / mentor at work. And the intentions in our heart.

Thank you for the opportunity to lead.

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Texas Independence Day 2025

AO: westeros
Q: sooner
PAX: Pep, Vector, Papa Bear, Grape, Michelin Man, Young and Restless, Natural Ice – CBO, Tim the Toolman
FNGs: None
COUNT: 9
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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God’s gonna cut you down

AO: titan
Q: Puzzlah
PAX: Firefox, Sherlock, Black Lung, CubCadet, DintyMoore, Tim the Toolman, Young and Restless, Pep, Papa Bear
FNGs: None
COUNT: 10
CONDITIONS: springtime is peeking through

WARMUP:
SSH
Imperial walkers
Arm circles
Yoga
Merkins

THE THANG:
Mosey over to HCA garage
– Bottom (Ground Floor): 20 Merkins
– 2nd Floor: 20 Squats
– 3rd Floor: 20 Big Boy Sit-ups
– 4th Floor: 20 Burpees
Rd 1: sprint up inclines, mosey to next spot
Rd 2 (coming down): in reverse (Bernie down ramp), mosey to next spot
Rd 3: Bernie up, mosey and laps on roof for 6
Rd 4: mosey down and around.

Burpee for 6
My counts:
90 merkins total
60 burpees (plus any done at Start)

MOLESKINE:
On Johnny Cash’s 102nd birthday, we reflect on redemption.

ANNOUNCEMENTS:
Game night on Friday
Biscuit run on Saturday
Night Pax

COT: :black_heart:
https://open.spotify.com/playlist/6qf0kAUBFwuH8uMLC36atc?si=9_TvrRvVTC294TCkY8hHQw&pi=M2EKxuFhTkCOHq

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Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

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We Ran to Love Circles (+Burpees) AGAIN!

AO: westeros
Q: Michelin Man
PAX: Crawlspace, Young and Restless, Tim the Toolman, Spinal Tap, Natural Ice – CBO, Pep, Michelin Man, bluemule, Puzzlah
FNGs: None
COUNT: 9
CONDITIONS:

NOT cold (after a minute). Pep had some brand of gloves on.

WARMUP:

Pre 5:30am warmup to “Lean On” by Major Lazer. I love :heart: that song.

THE THANG:

The Pax learned to run :runner: to love :heart: circles :large_green_circle: today. And we did burpees. Q also called for Constant Movement (TM) meaning if we stopped, we did “resting” exercises.

Music: Throwback Bangers to the early 2000s. Debate between Natural Ice – CBO and Puzzlah over whether these songs were recorded in the ’90s or ’00s.Vector feeling really old now…

Thangs 1: We ran an Indian Run with a medicine ball :large_green_circle: in a circle :large_green_circle: around the park 3x, performing a running burpee apocalypse along the way. Sprinkled in copious Side Straddle Hops along the way to wait for various 6s, though overall the PAX kept up well. Pax loved :heart: it.

Thang 2: We then ran to the school loop and did timed runs around the circle :large_green_circle:. Each time we had to beat our time to decrease the burpee counter. First run was 32(?) seconds/5 burpees around and we made it all the way down to 21(?) seconds/1 burpee before failure to beat time. Much better showing than last week. Pep efficiently completed the circle :large_green_circle: runs. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

Thang 3: We ran to the bottom of the parking lot hill and did sprints up the hill with 5 burpees descending to 1 burpee after each sprint. 1 pax carried the medicine ball :large_green_circle: on each trip. Pax loved :heart: it.

We returned to startex to do SSH plus toss the medicine ball :large_green_circle: in a counter-clockwise fashion. Pax loved :heart: it.

Then we let our heart rates come down. Constant Movement (TM) completed. We run :runner: to love :heart: circles :large_green_circle:.

Fin.

MOLESKINE:

I honestly was in a terrible mood on Sunday, feeling very de-energized and burned out. This post really inspired my day so thank you for that PAX.

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The Nursery

AO: 1stf
Q: Focker
PAX: Pole Dancer, Grape, Oatmeal, Pep, Tim the Toolman, sooner, Works for a Guy, Young and Restless
FNGs: None
COUNT: 9
CONDITIONS: dry and chilly

WARMUP: various stretches and short mosey

THE THANG: Tabata “6”s
50 seconds on
10 seconds off
6 minutes total per round (3 sets of each exercise)

Round 1: drop squats and merkins
RUN
Round 2: IYTs and monkey humpers
RUN
Round 3: dive bombers merkins and bird dogs
RUN
Round 4: burpees and flutters
Run hill

Mary

MOLESKINE: thanks everyone for coming out to #thenursery for its first and maybe only workout. Charlie loved meeting everyone. Special shout out to Tim the Toolman for homemade kolaches.

ANNOUNCEMENTS: NA

COT: NA