WARMUP: The Fort Standard Mix
THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout.
Round 1:
7 Merkins
2 Burpees
20 Squats
Round 2:
7 Mike Tysons
2 Burpees
20 Good Mornings
MARY: Round the Horn
COT: Yes
WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered
I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.
Go through gauntlet again as a group
Beat crawls
Crawl bears
Burpees
Mary
Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter
Prayers
Health
Family
Comeback kids
We warmed up then headed to new territory across from Redstone.
Announcements we made and we ended with COT.
WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys
Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks
Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.
MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.
Warmup exercises were done.
Cindy workout
Announcements were made.
Ended with COT
Warm-Up:
Mosey lap around AO
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO with log
Main Thang:
Round 1: Cinder Strength
Perform 3 rounds: (10, 15, 20 reps)
Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)
Recovery: Farmers Carry with Cinderblock on each hand to 50 yards and back between rounds.
Round 2: Log Run
First group runs with log to the 30 yard line and back while the others do burpees and then you switch.
F3 Discussion:
The Mental Health Battle
Objective
Sharpen awareness, reinforce brotherhood, and provide practical tools to manage mental strain—personally and as a group.
Lead-in: Mental health is not a trend—it’s a daily fight. Every man in the circle is carrying something: pressure, stress, expectations, or silent battles.
Key Point: You don’t have to be broken to be struggling.
Set the tone:
– Confidentiality is implied
– No fixing, just listening
– Respect the man speaking
Define the Battlefield
Mental health issues don’t usually show up labeled. They come disguised as:
– Irritability instead of anger issues
– Withdrawal instead of sadness
– Overworking instead of avoidance
– Silence instead of strength
Discussion Prompt:
“Where does stress show up in your life right now—work, home, or internally?”
The Lies vs. The Truth
Men tend to operate under outdated scripts:
Common Lies:
“I need to handle this alone.”
“Talking about it is weakness.”
“It’ll pass if I ignore it.”
“Other guys have it worse.”
Counter Truth:
Isolation compounds problems
Speaking up is controlled strength
Ignored issues grow roots
Comparison kills accountability
Discussion Prompt:
“Which lie have you personally bought into?”
Tools for the Fight
This is where you bring practical execution—F3 is about action.
1. The Check-In
One guy you trust
Once a week, no surface-level talk
2. Control the Inputs
Sleep, alcohol, social media
Garbage in = garbage out
3. Move Your Body
You already did this today—there’s a reason F3 works
4. Name It
Stress, anger, burnout—call it what it is
Undefined problems don’t get solved
5. Faith Component
Anchor yourself in something bigger
Scripture, prayer, or quiet time—discipline over emotion
Proverbs 12:25 – Anxiety weighs the heart down, but a good word lifts it up.
Discussion Prompt:
“Which of these are you currently neglecting?”
Closing: Lock It In
Final Challenge:
Identify one action you will take this week
Identify one man you will check on
Make it specific:
Not “I’ll do better”
Instead: “I’ll call John on Thursday” or “I’ll cut out late-night scrolling”
Close with this: Strength isn’t carrying everything alone—it’s knowing when to lock shields with the men beside you.
Go around:
One word describing your current state
One word describing where you want to be
Bottom Line
Mental health is maintenance, not emergency repair. Ignore it, and it owns you. Stay ahead of it, and you lead your life instead of reacting to it.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Warm up
Wall work
Some running, others LBCs
Fun with picnic tables
Down the hill to other school
Loops and merkins
Accumulator up the lights, finishing with 25 flying squirrels
To wall (or the window)
Mary
That’s that
Prayers for Uhaul, and caregivers
Thanks for the nod Bass
Looks like we made it,
Barry Manilow
Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until we ended up near the Imdian restaurant. Break up into 3 teams, 2 teams work while 1 team does active rest. Teams 1 & 2 do 10 merkins while team 3 holds plank, then 2 & 3 merkins and 1 planks, then 1 & 3 merkin and 2 planks. 2 rounds of this. Then same sequence but big boys were the exercise and 6″ leg holds were the rest. 2 rounds of that. Then another 2 rounds with squats and Al Gores. Yog over to main parking lot. Everyone line up on curb for 15 merkins, 15 big boys, and 15 squats, then run 3 line suicide. 13 merkins, 13 big boys, 13 squats, 2 line suicide. 11 merkins, 11 big boys, 11 squats, run to far line and back. Circle up, PAX are doing shoulder taps while 2 do 5 merkins. Rotate merkins around the circle until everyone has done 2 sets. Next round was lunges and 3 burpees. Again go around until everyone did 2 sets of burpees. Back to the cars for a few minutes of Mary. Thanks for the opportunity <@U04M7P605SM>!
WARMUP: mosey to Print shop
SSH x 20
Imperial walker x 10
Hillbilly Walker x 10
Cherry picker x 10
Calf stretch runner stretch
THE THANG: triple nickel from town hall up hill past church
5 Bonnie Blair’s 2 is 1
5 jump squats at church each passing
5 Freddie Mercuries
X3
Go to print shop pull up bars.
5 pulls ups
10 merkins
15 squats
Lap around print shop
MARY: 38 Flutter kicks
ANNOUNCEMENTS: newsletter
COT: