A TO B

WARMUP:
– 15 SSH
– 15 CASBAH #2s
– 15 IW
– 15HW

THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though <@U05MQ63R1NU>, <@U05TRFE7TV4> and @3-Way were missing…

#1
– 5 MM- Jog to B (past COT to next light) 10 Squats
– Lunges back to first light pole A 5 MM
– OH TOSS to B 10 Squats
– Jog to A 5MM
#2
– Rifle Carry to B 5 Merkins
– Lunge to A 10 Seal Jacks
– Jog to B 5 Merkins
– Walking OH Press to A 10 Seal Jacks

Shuffle to the stairs:
– Farmers Carry to the bottom down and back 2X

Shuffle to COT:

Modified Jack Webb:
– 1 Clean 4 Push Press
– 2 Clean 8 Push Press
– 3 Clean 12 Push Press
– 2 Clean 8 Push Press
– 1 Clean 4 Push Press

Some stretching and 10 more SSH to close it out.

MARY: She stayed in bed with her purple bacon
ANNOUNCEMENTS: Fast 5, Bethel Men’s Shelter THU 4/3, read your news letter
COT: Gratitude for F3 brotherhood of men, Prayers for safe travels, strength at work and in finding work, for those who are sick tired clod hungry or alone.

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Fast 5k Training

Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and repeat 6x. Back up the hill near the stadium and return to COT. 4+ miles

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Take me back to God’s country

WARMUP:
SSH
IMP WALKERS
HILLBILLY WALKERS (Morgan Wallen tribute)
Low slow squats
Merkins
Burpees (2 count)
Moroccan nightclub
Michael Phelps
Broga

THE THANG:
Parking lot crawl
Increase by 2 per space
Merkins
Squats
CDD

MOT: Bear crawl, lunge and toy soldier
7 man makers

Cinder block Dora
50 overhead press
100 bicep curl
150 LBCs

Tricep push-up mosey

MARY:
Freddy mercury
Gas pumpers
Pickle pointers

ANNOUNCEMENTS:
Luka
Bethel
Q source
Cannoli run

COT:
Family
Career struggle and changes

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30 minutes is enough

WARMUP: 10 ssh, 5 merkin x 3
THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold until your turn. Finish off with a partner bear crawl/crawl bear up the hill and 15 slow cadence merkins.
MARY: no.
ANNOUNCEMENTS: some.
COT: 3rd f – on Perseverance & Routine needed to weather the Flux (in the batting Barn)

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50, in air quotes, percent better at the #ao-snakepit…

WARMUP: 10 Moroccan nightclubs, 10 Windmills, 10 side straddle hops
THE THANG:

2 times through this stuff!

1. 50 Calf Raises then 50+ yd-ish Mosey w/ KB,
2. 50 Goblet Squats Sumo style then 50+ yd-ish Mosey w/ KB,
3. 50 KB Deadlifts then 50+ yd-ish Mosey w/ KB,
4. 50 LBC’s with KB then 50+ yd-ish Mosey w/ KB,
5. 50 KB Push-ups (25 L & R) then 50+ yd-ish Mosey w/ KB,
6. 50 Curls then 50+ yd-ish Mosey w/ KB,
7. 50 Lat Push then 50+ yd-ish Mosey w/ KB,

“Rattle Snakes” were offered for the overachievers, although not many were actually done. “Rattle Snakes” are basically a plank where you jump your legs side to side. Probably has a different name, but since we were in the ao-snake-pit…

Slight modification on 2nd round, but all reps accounted for plus 50 KB swings.

MARY: Box cutters, American Hammers, Protractor, Hello Dolly’s

ANNOUNCEMENTS: Fastest 5k, represent for VuVu’s son!

COT: It is what it is…

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I can’t feel my legs

WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall

Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.

THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:

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3rd F Monthly Theme – May: Humility, Power in Letting Go

  • QIC: Cornerstone
  • When: 05/01/2025
  • Posted In: 3rd f

He must become greater; I must become less.” – John 3:30

Humility is the starting line of leadership.

In John 3:30, John the Baptist gives us one of the most powerful declarations of purpose and position: “He must increase, but I must decrease.” In a world where everything tells us to climb higher, talk louder, and take credit, this verse calls us to something radically different—less of me, more of Him.

Humility doesn’t mean weakness. It’s not thinking less of yourself; it’s thinking of yourself less. It’s recognizing that strength doesn’t come from status but from service. In the Kingdom, the greatest leaders are the greatest servants.

In our families, workplaces, and communities, we’re called to lead with quiet strength—not for recognition, but for the good of others. When a man leads with humility, people around him thrive. His words carry weight because they’re backed by character, not ego.

In the Gloom, we sharpen one another not to be better than the man next to us, but to make all of us better. That requires humility—the willingness to be held accountable, to admit when we’re wrong, and to lift others above ourselves.

Not religious? No problem.
F3 welcomes men from all backgrounds. Humility is something every leader can practice, regardless of belief. It’s about putting others first, owning your actions, and showing up with integrity.

This May, let’s be men who lead from low ground. Let’s model the kind of strength that doesn’t need to be seen—just felt. Let Him increase. Let us decrease.

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