Partner Work @ Block Party

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WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup.

THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3. For me, my fellow PAX are the reasons I keep coming out in the morning. Not only for the opportunity to possibly help my fellow man, but also to receive the help I need in my life. Very grateful for the partners in life I've made in F3.

Partner Work @ the Playground
1 partner bear crawls to the cones set up outside the playground area, once you make it to the cones perform 3 burpees, and then bear crawl back to the playground where the other partner was performing a swing crunch with a merkin. Keep flap-jacking until you reach an accumulative rep count of 100 for the swing crunch+merkins.
To really burn out our chest and arms we went immediately into some time under tension. 1 partner holds extended plank while the other partners performs 10 merkins, keep flap-jacking until you reach an accumulative rep count of 100. Arms and chest smoked.

Partner Work behind the Ampitheater
1 partner NURs up the hill behind the ampitheater and then moseys back to the bottom, partner #2 performs 10 jump squats, 10 jumping lunges, and 10 Apolo Ohnos and then holds Al Gore until partner #1 returns. Flap-jack for 5 rounds. Legs smoked.

Partner Work in the Ampitheater
1 partner holds extended plank while the other partner performs 10 Peter Parkers, flap-jack until you reach an accumulative rep count of 100
Once completed we moved right into the next phase
Get on your 6 and 1 partner holds straight leg 6 inches while the other partner performs 10 straight lower leg lifts, flap-jack until you reach an accumulative rep count of 100.
Once we completed the above moved right into a series of Superman poses until it was time to mosey back to COT.

MARY: No time

ANNOUNCEMENTS: Read your newsletter!

COT: STK!

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Tic Tac chain/Cindie

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WARMUP: usual stuff, emphasis on shoulders

First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk

  1. Dora-1: Partner moseys out & back for swap… complete the following:
  1. 50 Ch-ickle Pointers (Pickle Pointers w/ Chain)
  2. 50 Lonely C(h)owboys (Lonely Cowboys w/ chain)
  3. 50 Dirty-CHyrtles (Dirty Myrtle w/ chain)
  4. 50 Man Of Steel: basically a Superman( on your belly), with chain across back out to each hand
  1. “Tic-Tac-Brick”: Team Chain vs. Team Cindy
  1. Relay race: 1 team bear-crawls w/ chain, other murder-bunnies w/ cindy
  1. Place Coupon in open square (tic-tac-toe) & mosey back to line
  2. Next pax can take off once partner ahead has dropped coupon in square
  1. Winning team does Windmills w/ chain while losing team does 10 Man-makers w/ Cindie
  2. We got two rounds of this when 530 hit

Next 30
Conversation: “Now vs. Later – The Discipline of Discernment”Set-up (1–2 min)

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Loopers and bloopers

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WARMUP: SSH, IW, Merkins, DD Stretch
THE THANG: 4 slots of 2 gear exercises then a Big loop lap. Partner Pace merkins and squats for 50 yd mosey. 2 rounds
MARY: 7 min of round robin Mary.
ANNOUNCEMENTS: >, Bethel Men’s Shelter, Cannoli Run
COT: Yes. With Jesus.

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555-5555

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Warmup

  • Bear Crawl
  • Goblet Squats
  • Heels to Heaven with Kettlebell Press
  • Imperial Walkers
  • Hillbilly Walkers
  • Windmills
  • American Hammer with Kettlebell
  • Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Transit: 10 paces of bear crawl. Mosey the remainder.

  • 100 Kettlebell Clean (alternate after each 1)
  • 200 Back Rows (alternate sides after every 10)
  • 300 Swings

Partner walk. Alternate between the following with your partner:

  • 10 step lunge walk (5 on each side.)
  • Farmer’s Carry of both kettlebells.

Called Exercises as we walk back towards COT

  • Goblet squats
  • American Hammers
  • Swings
  • Merkins
  • Curls
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Tabata fun at the Forge

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Run to Pavillion at the Church
Warmup
10 IW IC
10 HC IC
Windmill 5x IC
MNC 10x IC
 
Tabata Format
 
4 Rounds
10 Sets(only got to 9)
 
Set 1, 4, 7
40 seconds work 20 second rest
Merkins + Shoulder Taps
Merkins + Peter Parkers
Merkins + Mnt Climbers
Merkins + HR Merkins
 
Set 2, 5, 8
Squats + Lunge
Squats + Calf Raises
Squats + Step Ups
Squats plus Knee Ta Ja’s
 
Set 3, 6, 9
BBS + LBC’s
BBS + Flutters
BBS + FM’s
BBS + Hammers
 
Ran back to COT for 5 Kraken Burpees and got to 6:00

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Blocks, Coffee, and Sandwiches

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WARMUP:
Windmill
Moroccan
Side Lunge
Mtn Climber
Downdog
Updog

THE THANG:
4 rounds of 4 exercises repeated at 4 corners.
Reps increase at each corner: 5/10/15/20

Round 1
Merkins
Jump Squats
Crunches
Side Straddle Hops

*** Lunge walk with 28 lb block to next corner.

Round 2
CDD
Bomb Jacks
Box Cuttahs
Apolo Ohnos

*** Lunge walk with 28 lb block to next corner.

Round 3
Burpees
Lunge (count right leg)
Fluttahs (count right leg)
Seal Jacks

*** Lunge walk with 28 lb block to next corner.

Round 4 – using 28 lb block
Tricep Curls
Forearms Raises
Bicep Curls
Squat Thrusts

*** Lunge walk with 28 lb block to COT.

MARY:
Throughout

ANNOUNCEMENTS:
Bethel, Cannoli Run, 12 Hr ruck

COT:
Being the “sandwich” generation, taking care of both adult kids and aging parents; new job opportunities; job training for current job.

Ends as always with some fresh Java and 2nd F!

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Grooving to the 70’s, 80’s, 90’s, and 2000’s

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WARMUP: Mossy, SSH and Windmills

THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs.

70's- Stayin Alive- Bee Gees & September by EW&F
80's- Eye of the Tiger- Suvivor & Living in America by James Brown
90's- Jump Around – House of Pain & Smells Like Teen Spirit by Nirvana
2000's – Bawitdaba -Kid Rock & Monkey Wrench by Foo Fighters

MARY: When the rest of the beatdown is set to music, you have to end with Bring Sally Up

ANNOUNCEMENTS: Read your news letter, Bethel, Cannoli Run, silly overnight ruck event, Litter Pickup

COT: What's said in COT stays in COT.

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Sgt. Joe Nurre

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WARMUP:

  • Moroccan Nightclub
  • Imperial walker or hill billy walker -> I was confused
  • Cherri Picker

THE THANG:

  • Bucket of fun
  • Pick a card -> announce exercise
  • One person runs with 30 lb vest to the island and back
  • PAX complete the exercise -> Squat kick, South Carolina Crab, Archer Pushup, Imperial Squat Walker, You Pick, Mike Tysons,
  • 3 Pain stations -> reps 5, 10, 15, 10 and 5
  • Station 1 – Wide Arm, LBC, Mike Tyson
  • Station 2 – Jump Squat, Lunges, Plank Jacks
  • Station 3 – American Hammers, Leg Raises, Big Boy Situps

MARY:
ANNOUNCEMENTS:

  • Bethel Men's Shelter
  • Cannoli run
  • Ruck Event

COT:

  • We remember Sgt. Joe Nurre. KIA Aug 21, 2005 in Iraq. He was my soldier. He volunteered to deploy with my unit to prevent his best friend from deploying alone. He paid the ultimate sacrifice.
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Bespoke

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WARMUP:
Imp Walker
Squats
Merkins
Crazy mosey
MOT flip up

THE THANG:
Dora
50 merkins
100 squats
150 LBC

Bench work
Split squats
Dips
Durkins

Hill work
Mosey down hill
Lunge the flat
5 merkins
Bear crawl the hill

MARY:
Gas pumper
Pickle Pointer

ANNOUNCEMENTS:
Bethel
Ruck
Cannoli Run
Newsletter

COT:
Family
Health
Career

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3rd F Word of the Month for May: Integrity — Say It. Live It. Prove It.

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  • QIC: Cornerstone
  • When: 05/01/2026
  • Posted In: 3rd f, 3rdF

Spiritual View:
Integrity honors God. Scripture calls for a life that reflects truth in both private and public. That includes not just our words and actions, but how we steward the body we’ve been given. Integrity anchors faith, strengthens witness, and shows up in daily discipline—choosing obedience when no one is watching.

Non-Religious View:
Integrity builds credibility. When actions match values, trust follows. That standard doesn’t stop at decisions—it shows up in how you train, how you fuel your body, and how you handle pressure. This month challenges men to close the gaps—between what they say, how they live, and how they show up physically and mentally.

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