Grocery Bag of 2# Weights

Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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3rd F Monthly Theme – April: Service 🤲

  • QIC: Cornerstone
  • When: 04/01/2025
  • Posted In: 3rd f

“Faith without works is dead.” – James 2:17

This month, we turn our attention to Service — the outward evidence of an inward conviction.

You can talk about what you believe. You can post quotes, wear wristbands, and read devotionals. But unless you’re moving toward others with purpose, it’s just noise. Scripture is clear: faith without action is lifeless.

What does Service look like in F3?

It’s men who show up early and stay late.
It’s Shield Locks taking responsibility for the needs of others.
It’s PAX stepping into discomfort, filling gaps no one else wants to touch.

Whether you’re picking up trash along the highway, feeding those who don’t know where their next meal is coming from, or leading your 2.0s by example — Service is leadership in motion.

“Whoever wants to become great among you must be your servant.” – Matthew 20:26

Not a Christian? No problem.

You don’t have to believe in Jesus to believe in sacrifice. The principle is universal: when you serve others, you step into something greater than yourself. Service builds character, deepens relationships, and transforms communities. It’s not about religion. It’s about responsibility.

The Challenge for April:

  • Look around. Identify a need.

  • Step in before you’re asked.

  • Bring someone with you.

  • Do it again next week.

Let this be the month we stop talking about impact and start making it. We don’t need more spectators. We need servants who lead.

Let’s be the hands and feet — faithfully, boldly, and without hesitation.

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Painful 8

WARMUP: Stretching, windmills, IW, HW
THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder:
8 Burpees
16 Merkins
24 LBC’s
32 LSS
40 Grave Diggers
48 Flutters
56 SSH
64 Shoulder Taps
Run the figure 8 after each round and progress back up the ladder to the next wrung.
MARY: No Time
ANNOUNCEMENTS: Fast 5K, Bethel Men’s Shelter, Canoli 5K
COT: Kids, 2.0, What are you living for?

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Moderate My A$$ Kickin April

WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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It was worth the drive

WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH, low slow squat, very low squat hold, couple hamstring stretches, merkins, mountain climbers, and off we went.
THE THANG: arrived at pull up bars. Instruction was 7s with bars being the top and the bottom of the hill down by the school being bottom.
Top of hill / bars: the set was, 1 pull up, 1 leg lift or knees to chest while hanging on bar, drop and do 1 burpee. That’s 1.
Bottom of hill: set was 1 lunge each side, 1 jump squat. That’s 1.
When done, pick up the 6.

Next we stayed in the same area but grabbed a Cindy. Still did 7s at the top and bottom of hill.
Top: squat thruster with block
Bottom: 4 count flutter
When done, Cindy hold over head.
MARY: yes, focus on core with abs for a plank hold, hammers, v-up. Some back with Superman and pull the cord.
ANNOUNCEMENTS: Luka fast 5
COT: yes, good stuff here!

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Just run in circles is all I said

WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew.
THE THANG: we ran in the circles
MARY: none but everyone came back from running in circles
ANNOUNCEMENTS: upcoming convergence and nothing else related to circles
COT: no mention of circles but we did a ball of man which is like a circle

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And then there were hills

WARMUP: Intro and mosey to the church parking lot. Complete 15 reps of MNC, Micheal Phelps and arm circles. Then mosey to the day car parking lot for some None Discrpt Produce pickers, Hill Billy Walkers, Imperial Walkers and Wind milks. Then left to mosey down the hill to the entrance to the apartments.
THE THANG: Instead of a full Pendulum workout, we did 7’s on each hill. The first was to run up the hill and do 1 merkin and come back down for 6 bomb jacks. Rinse and repeat until complete. The I spoke about struggles lately and then started the 2nd hill. Run up to the fire department to do 1 burpee and run back down for 6 Squats. Rinse and repeat to complete the 7. Started walking back to COT and talked about JFK conspiracies.
MARY: American Hammers is all we got in!
ANNOUNCEMENTS: Had to leave to pick up kids!
COT:

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1 Minute Closer to Death

WARMUP: windmill x10, cherry picker x 10
THE THANG:
This may or may not be accurate.
Overhead carry KB
1st Station
10 burpees
25 90/45
25 chest to back pullover
25 Curls
25 lunge with pass through

Overhead Carry
2nd Station
25 KB Merkin
25 Figure 8
50 Toe taps
10 Manmakers

Suitcase Carry
Peoples Chair
Overhead hold for 10 count x3
BTW
Peoples Chair with concentration curl
15 each side

Overhead Carry

4th Station
KB Dips

5th Station
25 Halo
25 Upright Row
25 Dead Lift

KB carry to 6th Station
50 Chest Press
25 Skull Crushers
25 Rows each side

Overhead carry to flag

10 Man Makers

15 Grave Diggers each side
25 LBC w/ KB
15 X/Os

MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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Make Arms Great Again

10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

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