The Tortoise and The Hare 2026

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At the 3rd Annual Relay Race, the forest hummed with excitement as the tortoise and the hare stood side by side at the starting line, founders turned friends. This year’s course twisted through mud, up a stubborn hill, and into a breezy stretch of tall grass, and the crowd cheered as unlikely teams dashed and trudged in harmony. A swift fox handed the baton to her steady porcupine teammate, who climbed the hill one patient step at a time and crossed the finish line to thunderous applause. The hare beamed, the tortoise nodded, and together they reminded everyone that speed may spark the race, but teamwork carries it home.  🐢🏁🐇

The Tortoise and The Hare is a relay CSAUP with equal amounts of Ruckers(Tortoises) and Runners (Hares). Teams must consist of 2 or 4 players.

26 miles per team
Teams can mix and match who runs and who rucks, but it has to alternate between running slick and rucking.
E.g. Person 1 runs lap 1 slick. Person 2 rucks lap 2. Person 3 runs slick, person 4 rucks, etc. until all laps are complete.

This year, teams can be mixed. M’s and 2.0’s are welcomed to be part of the teams. Handicaps will be awarded based on the mix of the teams.

Rules:
Each person runs a lap on a track as fast as possible, handing off to the next leg.
Ruckers MUST keep one foot on the ground at all times. Essentially power walking. NO RUNNING with a ruck.
For men (16+) ruck weight has to be at least 30#.
For women (16+) ruck weight must be at least 20#.
Teams with respectables (55+) will get a 60s handicap per respectable at the end of the race.
Teams with women will get a 45s handicap per woman at the end of the race.

REGISTER HERE

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

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WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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Big Bertha visits the Hive

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WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered

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Hello Newman

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I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.

Go through gauntlet again as a group

Beat crawls
Crawl bears
Burpees

Mary

Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter

Prayers
Health
Family
Comeback kids

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Full Nody

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WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys

Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks

Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.

MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.

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Mental Health Battle

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Warm-Up:
Mosey lap around AO
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO with log

Main Thang:
Round 1: Cinder Strength

Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Farmers Carry with Cinderblock on each hand to 50 yards and back between rounds.

Round 2: Log Run

First group runs with log to the 30 yard line and back while the others do burpees and then you switch.

F3 Discussion:

The Mental Health Battle

Objective

Sharpen awareness, reinforce brotherhood, and provide practical tools to manage mental strain—personally and as a group.

Lead-in: Mental health is not a trend—it’s a daily fight. Every man in the circle is carrying something: pressure, stress, expectations, or silent battles.

Key Point: You don’t have to be broken to be struggling.

Set the tone:

– Confidentiality is implied

– No fixing, just listening

– Respect the man speaking

Define the Battlefield

Mental health issues don’t usually show up labeled. They come disguised as:

– Irritability instead of anger issues

– Withdrawal instead of sadness

– Overworking instead of avoidance

– Silence instead of strength

Discussion Prompt:

“Where does stress show up in your life right now—work, home, or internally?”

The Lies vs. The Truth

Men tend to operate under outdated scripts:

Common Lies:

“I need to handle this alone.”

“Talking about it is weakness.”

“It’ll pass if I ignore it.”

“Other guys have it worse.”

Counter Truth:

Isolation compounds problems

Speaking up is controlled strength

Ignored issues grow roots

Comparison kills accountability

Discussion Prompt:

“Which lie have you personally bought into?”

Tools for the Fight

This is where you bring practical execution—F3 is about action.

1. The Check-In

One guy you trust

Once a week, no surface-level talk

2. Control the Inputs

Sleep, alcohol, social media

Garbage in = garbage out

3. Move Your Body

You already did this today—there’s a reason F3 works

4. Name It

Stress, anger, burnout—call it what it is

Undefined problems don’t get solved

5. Faith Component

Anchor yourself in something bigger

Scripture, prayer, or quiet time—discipline over emotion

Proverbs 12:25 – Anxiety weighs the heart down, but a good word lifts it up.

Discussion Prompt:

“Which of these are you currently neglecting?”

Closing: Lock It In

Final Challenge:

Identify one action you will take this week

Identify one man you will check on

Make it specific:

Not “I’ll do better”

Instead: “I’ll call John on Thursday” or “I’ll cut out late-night scrolling”

Close with this: Strength isn’t carrying everything alone—it’s knowing when to lock shields with the men beside you.

Go around:

One word describing your current state

One word describing where you want to be

Bottom Line

Mental health is maintenance, not emergency repair. Ignore it, and it owns you. Stay ahead of it, and you lead your life instead of reacting to it.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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