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.
WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.
THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M
Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot
THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D
Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell
MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps
ANNOUNCEMENTS: Newsletter, Coffeteria
COT: VQ Feedback and FNG @Fargo
WARMUP: no
THE THANG: the usual
MARY: who’s mom?
ANNOUNCEMENTS: sure
COT: yes
WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less
THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance did 7’s Step ups at the benches, run up to the top of the hill and did dips, crab walk down the hill. Last made our way to the far lot, 1-2-300 Dora, Merkins, LBC, Squats, partner runs ~1/2 lot. Mosey back to COT
MARY: Briefly
ANNOUNCEMENTS: Helmets grandstanding speech on Friday, Bethel…
COT: Of course, lots of prayers and praises needed.