Tag: Young and Restless

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A Time for Reflection

AO: thestronghold
Q: Red Skull
PAX: Right Said, Brown Slip, toga, Young and Restless, Wham-O, Dan and Dave, Barney, Hipster, Decaf, Phonics (Franklin), Mater, Dinky, Mosh Pit, Shred-It, Cuties, Speed Date, Raisin, Old Man River
FNGs: None
COUNT: 19
CONDITIONS: 45 degrees…the first chilly workout of the season at The Stronghold.

WARMUP: SSH, Windmills and Willie Mays Hayes. Mosey to the first school parking lot to continue the warm-up with Squats and Imperial Walkers.

THE THANG: Long mosey to the far front lot followed. YHC demonstrated the cadence for 8-Count Body Builders by doing five and then invited each 4:13 Strong (8 in total) to lead the group in a set of five. Before leading they needed to share something that they had learned in the past 40 Days. Decaf jumped in to share and lead bring our total count to 50 8-Count Body Builders.

We celebrated our accomplishment with a mosey to the back of the campus. Then each 4:13 Strong man was invited to share their vision for the future and how that vision is different today vs. 40 Days ago, and then lead us in another set of 5 8-Count Body Builders. Barney jumped in at the end to share some of his wisdom and gave us 5 more 8-Count Body Builders, bringing our total to 95.

We reversed course and retraced our steps making stops at both locations on the way back home. Hipster had the privilege of getting us to 100 and Wham-O got us to 105.

Once we got back to the flag YHC offered another 5 to get the total for the day up to 110 8-Count Body Builders.

MOLESKINE: It was a great morning. Thank you to the F3 PAX for coming out and supporting our men. Winners of the 4:13 Strong shirts were Right Said, Dan and Dave and Phonics

ANNOUNCEMENTS: That was the last workout at The Stronghold for 2025. Please consider spending your Thursday mornings at greenmachine or atlantis for the next several weeks but make sure you come back to thestronghold in January!

Signing Day tomorrow at 11:30am. All are welcome.

COT: Prayers for wisdom, strength and guidance.

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123 Burpee

AO: detention
Q: Esposa
PAX: Uncle Jerry, Pedialyte, Focker, Grape, Donkey Hammer, Andrew McDermott, Harry Caray, Young and Restless, Accounts Receivable, Matador, Fortran, EZ-Go, Topanga (Scott)
FNGs: None
COUNT: 14
CONDITIONS: very crisp

WARMUP: Broga followed by burpee Apocalypse

THE THANG: Deck of Cards
:clubs: lung 2=1
:hearts: Arods= j-low with a pickle pounder
:diamonds:Superman’s
:spades: Merkins
Aces. 11 burpees plus the work out

MOLESKINE: get it

ANNOUNCEMENTS: 2.0 work out, Crieve Hall Butter Ball Crawl

COT: Prayer

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Tortoise & Hare, Run #3

AO: thestronghold
Q: Red Skull
PAX: Wham-O, Judy, Young and Restless, Hipster, Laces Out, Chunks, Right Said, Brown Slip, Touchback, Decaf, Barney, tampalibra, Mater, Dinky, Mosh Pit, Puppy Chow, Shred-It, Cuties, Go Fish, Speed Date, Comic Book Guy, Raisin, Old Man River, Nap Time
FNGs: None
COUNT: 25
CONDITIONS: 64 degrees and dark…perfect running weather!

WARMUP: Standard pre-run warm-up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!! Like usual, half the 4:13 Strong men took off like they were being chased. Several kept the pace up for the whole three miles and finished with sub 25:00 runs. We had four 4:13 Strong PRs this morning plus several F3 PRs. Everyone was so fast today we had five extra minutes of Mary for all!

MOLESKINE: What a great morning at The Stronghold. Thank you to the F3 PAX for strong showing and the great coffeeteria!

ANNOUNCEMENTS: Struggle 005 – still time so claim a spot. I promise The Struggle 005 patch will be your favorite patch. Earn it and wear it with pride.

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Just Warming Up

AO: westeros
Q: Shy Guy
PAX: Supernova, Young and Restless, Red Skull, Michelin Man, CubCadet, Sherlock, Vector, Right Said, Juicy J (JBowman), Detective Pikachu, Shy Guy
FNGs: None
COUNT: 11
CONDITIONS: Finally feels like fall

WARMUP: SSH ICx20
Squats ICx15
Merkins ICx10
Burpees x5
Mosey
High Knees
Worlds Greatest
Butt Kickers
Over Unders

Line Toe Taps
4 ways x2

Strides

THE THANG:
Sprints
Beginning movement:
Roll outs x4
3 point stance x3
Burpee x3
Shuffle x4
Bound jumps x3

Backwards hill runs x4

Mosey back to startex
OHC Merkins x20- shuffle
Squats x20- shuffle
Toe Tap Merkins x20 – lunge walk
Merkins x20 – bounds
Bonnie Blairs x20 – 1 leg bounds

MOLESKINE:
Lots of great mumble chatter, seemed like it was excitement about hill sprints. Pep pretended like he didn’t know all the words to the Kanye songs

ANNOUNCEMENTS:
They were announced.

COT:
Prayers for Peps job search, Detective Pikachu’s potty training his kid, my grandmothers health

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1979 – Smashing Pumpkins

AO: pain-train
Q: Chunks
PAX: Young and Restless, Pep, G-string, Cheeks, Roadkill, FLO, Squatter, Sooie, Wolfpack, Stubs, Half Lyfe, Hooters
FNGs: None
COUNT: 13
CONDITIONS: Perfect

WARMUP: Gave a 5 minute warning for the PAX to warm up.

THE THANG:

Partner Up and mosey to grab a coupon per team

Mosey to Church parking lot

Burpee Apocalypse

Round 1
Partner 1 Runs around Church Van Corral and back
Partner 2 – Shoulder Press
Switch

Round 2
Partner 1 Run
Partner 2 Tricep Ext
Switch

Round 3
Partner 1 Run
Partner 2 – Curls
Switch

Round 4
Partner 1 Run
Partner 2 – Bent Over Rows
Switch

Round 5
Partner 1 Run
Partner 2 Swings
Switch

Round 6
Partner 1 Run
Partner 2 Squats
Switch

Repeato! – Got to Round 4

Was great to see some guys pushing and racing each other back to their partners.

All of us took a mosey around the van corral and sprinted back to the coupons.

Headed back to drop off the coupons. Partner 1 took off with the coupon while Partner 2 did 5 Burpees and then caught Partner 1 to switch.

Stacked the coupons and mosey’d back to Startex

Finished up with another Burpee Apocalypse and some flutters.

MOLESKINE:

Thanks for the opportunity to lead. So excited to see how Bellevue has grown. Y’all are meeting a need. Keep up the good work HIMs.

ANNOUNCEMENTS:

Check Slack or ask Wolfpack

COT:

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Block Party

AO: thestronghold
Q: tampalibra
PAX: Red Skull, Brown Slip, Hipster, Decaf, Barney, toga, Shocker (Mark Holmes), Dan and Dave, Young and Restless, Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
FNGs: 13 Mosh Pit, Cuties, Nap Time, Gold Fish, Comic Book Guy, Old Man River, Rocket Man, Speed Date, Shreder, Raison, Puppy Chow, Lace Out, Mater
COUNT: 23
CONDITIONS: Ideal

WARMUP: 25 SSH IC w 1 burpee penalty, 10 squats IC w 2 burpee penalty, 10 merkins

I checked in on these guys during mental toughness week so I know they can do cadence! I wanted to stress the importance of it without being an ahole and calling out guys individually on week 1. The guys not doing it great were trying and that was enough for today – we get to week 3 and they’re not matching cadence perfectly you start calling them out though PAX! The standard is the standard, you rise to it not the other way around.

THE THANG:
I’ve got a few different things I try to do for my 4:13 Qs depending on where it lands in their 40-day progress. In week one, I intentionally design a workout that is tough and structured in a way that they won’t be able to fully complete it—at least not yet. It’s not accidental or meant to be over-programmed; it’s intentional. I want them to see the standard, to feel the gap between where they are and what’s possible, and to know that while they can’t meet it now, they can get there if they trust the process. During the workout, I adjust reps or sets on the fly so it’s still achievable, but the impact remains: they get punched in the face by the challenge, yet also discover that even when scaled, they can do hard things. The point isn’t to be a hardass and break them down but to set the tone—that growth takes effort, discipline, and commitment, and they are capable of it. It’s a delicate balance of punching them in the gut a little with a tough workout to both show they can do it but they still have a ways to go.

4 sets of 25 Abolishers (Tampa named) (4-count flutter with two block presses = 1 rep). In between each set of 25 you run to the fence and do 2 burpees (burpees go up by 2 each round)

Some PAX finished 4 rounds, probably 50% made it through 3. YHC called it, talked about moving on bc of time but now they know the standard

3 sets of 15 to-be-named movement (We’re Not Worthy + 2 Block Press = 1). In between each set of 25 perform the same run to the fence and do burpees (burpees go up by 2 each round) – starting where we should have left off last time though (10).

Again made the audible and moved it to sets of 15, 10, and then 5 respectively.

Finisher with the burpee-apocalypse – made it down to 5 and then called it a few minutes early for time bc the first class has the extended name-a-rama!

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Tortoise & Hare, Run #1

AO: thestronghold
Q: Red Skull
PAX: Right Said, Crawlspace, SalPal, Salami, Michelin Man, Brown Slip, Young and Restless, Barney, Hipster, Decaf, Demo – F3 NoHo HTX, Speed Date, Go Fish, Puppy Chow, 10 FNGS
FNGs: 1 10 FNGS
COUNT: 25
CONDITIONS: Dark!

WARMUP: Circle Up, Warm Up – SSH, Squats, IWs, Stretches, WMH

THE THANG: Partner up and RUN!!!

MOLESKINE: A fantastic first run for the new class. 5 out of the 13 4:13 Strong men posted a sub 30:00 time. Another 4 finished sub 35:00 and we were “All In” at 41:37. This may be the class where we see everyone hit the 30:00 goal.

Thank you to all of my F3 brothers for such a great showing today. It had a huge impact on the 4:13 Strong guys who found it hard to believe that so many men would be willing to run with them.

ANNOUNCEMENTS: The Struggle 005 will be 10/24-10/25. Start making plans now to join us for this incredible physical and mental challenge.

COT: Prayers for strength, wisdom and guidance.

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Another one

AO: westeros
Q: Natural Ice
PAX: Demo – F3 NoHo HTX, Tim the Toolman, Young and Restless, CubCadet, bluemule, Pep, Grape
FNGs: None
COUNT: 8
CONDITIONS:
Fantastic morning. Crisp air

WARMUP:
The usual suspects: SSH to get the blood moving, a round of merkins to wake up the arms, squats to loosen the hips, and some light stretching to make sure no one pulled a hammy.

THE THANG 1:
Bear Way to Heaven up the little school steps. Ten full rounds of bear crawls up with a merkin on each step. Why ten? Because someone had to make sure we put in more stair work than handsomizer. A true gut check—hands and legs burning by the end.

THE THANG 2:
Circuit grind: 5 pull-ups, 20 dips, 30 squats. Repeat, repeat, repeat. Too many sets to count, but enough to make the shoulders scream and the quads question life choices. Simple, effective, punishing.

Sets of Merry where tossed in between each set.

MOLESKINE:
We almost capped things off with a Burpee Apocalypse, but I gave in to the peer pressure of Grape and listened to the little voice saying “slow down, live to fight another day.” Sometimes wisdom is knowing when to push and when to hold back. Good reminder that accountability isn’t just about going harder, it’s also about checking your ego and keeping it sustainable.

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Back 2 School, Day 2! 🚌 🎒📚

AO: middle-tooth
Q: Toothless
PAX: Pepsi, Young and Restless, Subway, Works for a Guy, Matador, Betty Ford, sooner, DrRupp, Esposa
FNGs: None
COUNT: 10
CONDITIONS: Clear & crispy!

WARMUP:
– 25 x SSH
– 10 x High Knees
– 10 x Butt Kickers
– 10 x Windmills
– 10 x Carrot Pullers
– 10 x Little Baby Arm Circles, then reverse 10
– 10 x Seal Claps

THE THANG: Back 2 School!!! :books::school_satchel:
Start with an Indian run “school bus” around the park loop. Every time the rotation completes the stop sign comes out and the PAX have to give 10 Prisoner Squats. After all, schools are basically prisons.

Back at Startex, PAX worked on their CORE subjects. PAX split into 3 groups, post up at each station with 1 group running around the parking lot loop 2x as a timer. The other groups split up and go to 1 of the first 2 stations, performing an exercise until the runners return. Switch to rotate through stations 3 & 4, then repeat the whole set.

(1) English
– “Apart” vs “a part”
– Hello Dollys, spread those legs “apart”

(2) Math
– Ratios, multiplication
– Captain Thors 1:4 ratio of Big Boy Sit-ups to American Hammers, ascending (e.g. 2:8, 3:12, 4:16, 5:20…)

(3) Science
– Inertia
– J-Lo’s, it takes force to stop movement in a given direction

(4) History
– First public school in the country predates the country’s founding, Boston Latin School founded in 1635
– 1 Clerkin, 6 Supermans, 3 Peter Parkers, 5 Mountain Climbers

Stopping movement and some form lapses were observed by the Q, even perpetrated by the Q. All PAX serve a class detention. Complete 15 burpees to buy in. Then, SSH in silence to get out of detention, otherwise more burpees, repeat til successful.

Dealer’s choice til time!

MOLESKINE: The minds were sharp this fine morning! PAX completed 2 full sets of all stations, i.e. 2 full school days. Impressively, the PAX got out of detention on the very first round of silent Side Straddle Hops! They still paid 5 burpees as a baseline but the result could have been far, far worse.

ANNOUNCEMENTS: So many! See the general channel, near term we’ve got the following, note the prepositions…
– Convergence ON 9/11 at greenmachine
– Convergence FOR 9/11 ON 9/13
– Grow School on 9/20

COT: Prayers were shared, the men left encouraged because they encouraged one another.

As always, it was an honor to lead! See you next week when I have the honor of bringing the java! :coffee:

— Toothless :tooth:

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT: