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

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!

TClap |
0

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

TClap |
0