Partner Work
– wheelbarrows
– Partner push
– Partner carry
Dora/Run a lap
– merkins
– Incline merkins
– Dips
– Step ups
The Bert
Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it’s the first day of school, the football coaches had it open as the team had a morning practice. We debated for a few minutes whether we would risk going in or not, but after he drove away and left it open, we decided to risk it, especially since we had some nur-ing to do.
WARMUP: Windmills, Cherry Pickers, SSH, mosey to the track
THE THANG: The Griff:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.
Griffin is survived by his son, Elijah.
After that, we headed over to the bars and blocks for:
The Seven
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups
A suicide bomber http://www.nytimes.com/2010/01/05/world/asia/05cia.htmland one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
I thought that this was either going to go super fast or take us the rest of the time. It took us the rest of the time. It’s surprisingly a smoke-fest for your shoulders and arms. We walked to get our heart rates down back to COT.
MARY: LBC’s, Flutters, LBC’s again, Hello Dolly’s.
ANNOUNCEMENTS: Bethel, New Gloom Scheduler, read your newsletter.
COT: Prayers for the first day of school for kids. Watch out for all of the kiddos on your drive to work. Prayers for marriages and kids traveling.
Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting
WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT
ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned
Rucked for 3.8 miles with smiles through Goldhill Schools, Walmart, and Neighborhood Coconut Creek??? to 160 back to Earthfare.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Spiritual View:
Faith isn’t a one-time declaration—it’s a daily discipline. Scripture reminds us over and over that a strong walk with God is built through intentional practice: prayer, time in the Word, fellowship, worship, and obedience. These are spiritual reps. They form the habits that keep us aligned, even when life feels chaotic.
Discipline is what sustains us when the feelings fade. It’s what anchors us when distractions press in. As Paul says in 1 Corinthians 9:27, “I discipline my body like an athlete, training it to do what it should.” Spiritual growth doesn’t happen by accident—it happens by commitment, consistency, and grit.
Non-Religious View:
Discipline is the backbone of personal growth. It’s the decision to do the hard things, day after day, even when motivation runs dry. Whether it’s getting up for a 5:15 workout, choosing the harder right over the easier wrong, or being present for your family—discipline shapes the man you become.
It’s not about perfection. It’s about progress. About showing up when it’s inconvenient. About keeping promises to yourself and the people around you. In F3, we believe discipline isn’t a burden—it’s a freedom. Because when you train yourself to stay locked in, you become a man who can be counted on.
So this month, wherever you’re coming from—faith-driven or not—lean into the grind. Build habits that sharpen your mind, body, and purpose. That’s the kind of discipline that makes impact inevitable.
WARMUP: a little bit
THE THANG: some stuff
MARY: not really
ANNOUNCEMENTS: newsletter
COT: yep
6 got marginally better but significantly sweatier at Varsity. Here’s what we did:
Warm Up:
– 15 SSHs (IC)
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 Mountain Climbers (IC)
– 10 Windmills (IC)
Mosey to the track
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 SSHs
– Lap
Repeat 3 times
Mosey to the bars
– Grab a block
– 10 Pull-ups
– 10 Flutters w/ a Press (IC)
– 10 American Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull-throughs
– Run to AO Jones
Repeat 3 times
Total mileage: 2.5ish miles
NMM
We each get 24 hours a day. What we choose to do with it is up to us. Do we doom scroll on our phones or study to become better? Is it all work and no play?
There were two lumberjacks—one young and strong, the other older and more experienced.
They both started working at the same time each morning, and the young lumberjack was determined to prove he was the best. So he challenge the older lumberjack to a contest – who could cut the most wood in one day? He chopped trees nonstop, all day long, barely taking any breaks, confident his youth and strength would make him the winner.
The older lumberjack, meanwhile, would take regular breaks—even disappearing for an hour at lunch. The young man was convinced he was winning by a landslide.
At the end of the day, to his surprise, the older lumberjack had cut significantly more wood.
Frustrated and confused, the younger man asked, “How could you have possibly cut more trees than me? I worked the entire time. You took so many breaks!”
The older man replied, “Yes, but every time I sat down, I was sharpening my axe.”
Whether in business, leadership, or life, working nonstop without reflection, renewal, or improvement often leads to burnout and diminished results. But if you “sharpen your axe,” you perform better in the long run.
Aye!
IJ
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”
Warmup:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC
THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC
ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles
DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer
Warmup: Motivator, IW, CP, WM
Appetizer (before leaving the parking lot): The-Violator to one end, Cocaine-Bear-crawl back.
Thang#1: Out windward to hill
1st hill Dora: 1 pax jogs down, Nur Back to switch
• 50 Fisherman’s Calf Raises each
• 100 Merkins
• 200 Flutters
• 200 good AMs
2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down
• 25 Burpees
• 50 CDD
• 75 box-cutters
• 100 calf-raises (alt toes in/out every 10)
#2: Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Change MOT between Corners: Mosey, Toy Soldier, Carioka, etc…
R.1: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.2: LBC’s, Gas-Pumpers, Big-Boiz, Partner Big Boiz
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens
MARY: she stayed in our car and ogled us
ANNOUNCEMENTS: coffee at TCD, stuff, the Bus, Bethel
COT: held… Prayers for lost loved ones, patience with transition to school season.