Halfpipe Hell

WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker

THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.

One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead

Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest

Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.

Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)

Run back to COT. Some Mary and done.

TClap |
0

Pyramids at DP

Mosey to the Sunbelt Lot

Warmarama followed by Pyramid of Pain circling the lot between reps

Pyramid of Pain

Take 1 lap after completion of each exercise

Jump Squats x 10
Flying Squirrels x 20
Carolina Dry Docks x 30
Flutters x 40 (Double Count)
Merkins x 50

Jumping Lunges x 50 (25 each leg)
Freddy Mercury x 40 (Double Count)
Dips x 30
Derkins x 20
Bombjacks x 10

Plank Up for 1 minute

Mosey home

TClap |
0

A Respectable Ramble

WARMUP: Disclaimer only
THE THANG: A ruck around FM including WEP, Massey and Harris St.

Great conversation about life in Respect stage among 3 Respectables. Lots of love for The Fort and our pax referenced. Emphasis on living our best individual life now without waiting or deferring to the future.

MARY: She didn’t post
ANNOUNCEMENTS: Fast 5k
COT: Of course, always included

TClap |
0

Russian Hammers not welcome at Armory

WARMUP:
25 SSH IC
10 LSS IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 Cherry Pickers IC
10 MNCs IC
Yoga

THE THANG:
4 Rounds of Supersets
ROUND 1: 3 sets
Alternate Clean & Squat – 10 reps
Overhead Press – 8 each side
SSH IC after each super set
Ran a lap around parking lot after 3rd set
ROUND 2: 3 Sets
Reverse Lunge 10 each side
Bent Over Rows – 10 each side
MNCs IC after each set
Ran a lap around parking lot after 3rd set
ROUND 3: 3 sets
Single Hand Swings – 10 each side
Hand Release Merkins – 10
American Hammers IC
Farmers Carry around parking lot after 3rd set
ROUND 4: 3 sets
Up Right Rows – 15
Goblet Squats – 10
Calf Raises IC after each set
Farmers carry around parking lot after 3rd set

Hand release Burpees just because they were brought up in mumblechatter.

MARY: Flutters, LBCs and more Flutters.

ANNOUNCEMENTS: The Luka, Pints & Padres April 1st
COT: Stays in COT

TClap |
0

Worst 100 Yards Ever

WARMUP: SSH/IW/HW/CP
THE THANG:
Mosey to football field

“Worst 100 yards ever”

Cocaine bear crawl 100 – merkins 1-4, back down
400
Lunge walk 100 – squat jumps 1-4, back down
400
Side shuffle (side bear crawl) 100 – jump twists
400
Broad jump 100- burpees 1-4, back down
400

50 SSH AT 50
7 BOMBJACKS FOR TD

MARY: yes- at the field
ANNOUNCEMENTS: Luka 5k, Bethel Men’s shelter, Speed for need
COT: yes

TClap |
0

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

TClap |
0

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.

TClap |
0

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?

TClap |
0

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

TClap |
0