Are you not entertained?

Leave a comment

WARMUP: right to business, broke out into two teams

THE THANG: 4 levels of action:
Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the exercises.
– squats
– American hammers
– Lbc
– Burpees
– Merkins
– ANd more

Round 2) cinder block relay/dora. Teams had to go end to end with the blocks and a KB and use the KB as the baton for the next guy.

Round 3) card sharks, every card had a work out associated, you needed to guess if the next card is higher or lower and do the workout, if you guess wrong you do the exercise and guess again.

Round 4) sandbag relay with man maker stops.

Hats off to Barkey, Brawny, and Conundrum for taking the crown!

MARY: LBC, Box Cutter, flutters, heels to heaven and others

ANNOUNCEMENTS: kitchen sink tomorrow, hog and coyote

COT: prayers and praises

TClap |
0

Do The Work – Get Sore

Leave a comment

WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins

Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.

Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.

MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure

TClap |
0

Push the Pace

Leave a comment

WARMUP:
THE THANG:
Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came. 3.5mi total.
MARY: walked up Massey backwards
ANNOUNCEMENTS: some CSOPS coming up
COT: yes

TClap |
0

Donkey Kong

Leave a comment

WARMUP:
– yes…at our age we all should do at least some of that!
THE THANG:
– “kick like a Donkey and pull like a Mule”
– Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus.
MARY:
– we all tried to EH an FNG at the end, success TBD #GiveItAway
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

TClap |
0

Braden Sucks

Leave a comment

WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

TClap |
0

Mumble chattah at the Burn

Leave a comment

WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

TClap |
0

3rd F Monthly Theme – July: Freedom — Breaking Chains, Living with Purpose

Leave a comment

“It is for freedom that Christ has set us free.” – Galatians 5:1

Freedom. It’s more than a word we celebrate once a year — it’s a way of living. This month, we turn our attention to spiritual freedom: freedom from shame, fear, guilt, sin, and the lies we quietly carry. Christ didn’t just unlock the chains — He invites us to step out of them and into a life of bold purpose.

Freedom in Christ isn’t passive. It’s powerful. It’s the kind of freedom that moves us to live differently — not for ourselves, but for others. Once we realize we’re no longer bound, we begin to ask: Now what? Who can I help? How can I serve?

🧠 Discussion Points:

  • What does true freedom in Christ look like?

  • What chains are we still holding onto — even though they’re unlocked?

  • How can we use our freedom to empower, serve, and free others?

This month, let’s choose to walk in freedom — not as a concept, but as a calling.

Not religious? No problem.
F3 is open to all men. Whether or not faith is part of your story, the freedom we talk about — from fear, regret, and isolation — is something every man can relate to. Come see how this applies to your journey.

TClap |
0