Drop the Hammer

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WARMUP: yea. That’s important
THE THANG: pearls on a string to make our way to the FCMS track and field

Fast lap but in
Bear crawl to the 10
10 merkins
Crawl Bear back
Burpees in cadence for the 6
Bear crawl to the 20
10 merkins at the 10
20 squats
Crawl bear back
Burpees for the 6

Continued in the same fashion
10 merkins
20 squats
30 mountain climbers
40 lunges
50 SSH

FNG led us back

MARY: flutters
ANNOUNCEMENTS: Newsletter
COT: Welcome FNG: Fuel Leak

Tried to get a black diamond vibe, but also stay FNG friendly to keep the PAX together. Hard to tell if I was successful or not, but we kept going until guys quit and then I reminded them of 3S2T. Gotta get pretty far before you can even work on stamina

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1 Jarvis + 1 Bobber = Acceleration

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It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩

Quick warmup with the Polish Mating Dance and we were off.

Over to the benches for some dips, step ups and irkins.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.

Back to COT for prayers and praises.

JWow

1 Jarvis + 1 Bobber = Acceleration

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3rd F Word of the Month for June: Resilience, Built Through Adversity

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Resilience

Spiritual View:

Faith doesn’t remove hardship—it reframes it.

Throughout Scripture, we see men and women who endured trials, setbacks, persecution, and suffering. Their strength wasn’t found in avoiding adversity but in trusting God through it. James reminds us that the testing of our faith produces perseverance, and perseverance develops maturity.

Resilience is built when we continue praying when answers seem delayed, continue trusting when circumstances don’t make sense, and continue walking faithfully when the path is difficult. God often uses pressure not to break us, but to shape us into the men He has called us to be.

Non-Religious View:

Resilience is learned, not inherited.

No one is born mentally tough. Resilience is developed through adversity, failure, discomfort, and recovery. Every challenge we face presents a choice: quit or grow.

The gym teaches this principle daily. Muscles grow through resistance. Endurance develops through effort. Character is forged when we keep showing up after setbacks. The same is true in life. Strong men don’t avoid hardship—they lean into it, learn from it, and use it to become better.

Resilient men understand that failure is feedback, setbacks are temporary, and growth often comes disguised as struggle.

Monthly Challenge:

When pressure comes this month, don’t ask, “Why is this happening to me?”

Ask, “What is this trying to build in me?”

Because resilience isn’t about never getting knocked down.

It’s about getting back up—stronger, wiser, and more determined than before. 💪

Resilience isn’t the absence of adversity. It’s the refusal to stay down.

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Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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Tic Tac cone and Agility ladder

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Warmup:  MUSICAL

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: SSH
  3. Solos: FRUIT PICKERS
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.

  • Pax in 2 teams for relay race. Tic-tac-toe grid (chalk) set up across the lot.
  • Each team gets a stack of (2 types) of cones
  • Ready/set/GO → 1 pax sprints to grid, lays cone down
  • As soon as cone is down, next pax can start
  • 1st pax moseys back to join the line
  • Winning team does Windmills or Imp-Walkers, while losing team does X#-burpees
  • If tied…. Both do x# Lt. Dan’s

2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.  
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600

ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20

COT: prayers lifted for marriages, and loved ones who are ill or recently passed.

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Some of you need a Draw Four!

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It’s time for a round of Uno!

Play your cards and do the exercises as follows:

Blue – Merkins
Green – LBC 
Yellow – Squats 
Red – lunges  
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise 
Reverse – Repeat last exercise 
Wild – Change color

We didn’t have any go out but we were all winners for posting!

Have a great weekend.

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MILGA

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WARMUP:
THE THANG:
We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles.

On run back up the street, we did descending burpees at each pole: 9, 8, etc down to 1.

Ran up to the parking lots and did a round of “22”.

Side A: start with 10 CDD and 1 mountain climber. Run to side B.
Side B: start with 1 jump squat and 10 American hammers. Cycle through the rep scheme, basically like 2 11’s at once.
MARY:
ANNOUNCEMENTS:
COT:

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