WARMUP:
THE THANG: run to WEP, loop WEP and back
Ruck
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: 20 SSH
Mosey down the path to Harris Street Park / Basketball Court
THE THANG:
Starfish: on basketball court
20 Merkins on corner
Run to center and do 2 burpees
20 Mountain Climbers
Run to center and do 2 burpees
20 Big Boys
Run to center and do 2 burpees
20 Squats
Run to center and do 2 burpees
10 round and drop reps by two each time
Rank up Harris to COT
Did EMOM
1 lap & 15 SSH’s for 10 rounds / minutes
MARY: 3 minutes: American Hammers, Flutters,
ANNOUNCEMENTS:
COT:
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club
THE THANG: 3 stations:
Big Die w Cider Block – Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps
Cards – X2 Monkey Humpers, X2 Shoulder Taps 2X Arm, X2 Jump Squats, X10 Sec Plank, X2 Lo Slow Squat, X2 Strawberry Pickers
Green Dice – Follow dice outcome
Transportation – Butt Kickers, Lunge Walk, Soldier Walk
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:
Warm-Up:
The Thang:
Mosey around the field
Handoff to Italian Job
NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!
-IJ
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't ask me…
We started the main event with a burpee half mile, 5 at each “corner” for two laps. Those of us that elected to wear our training bras weren't the biggest fans, but that's the way life goes sometimes. Shifted gears to a Midget Dora (50-75-100) with a 50yd run.
Cohiba’s watch started talking dirty to him at that point and so we departed to separate ourselves from the dudes running with other dudes’ wives…
Ended with a 4-corner jaunt and a jog back for some Mary.
NMM: Whatever you gotta do, freaking do it. Ask for help, make a plan, it doesn't matter. The main thing is, stop making excuses, stop stopping, and do the thing.
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in.
THE THANG: 3 AMRAPs – 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises.
CIRCUIT 1: “The Grinder”
CIRCUIT 2: “The Beast”
CIRCUIT 3: “The Gauntlet”
MARY: She didn’t show up.
We had a discussion about Surrendering Control. Here are a few of the questions I asked and some we didn’t get to.
When was the last time God asked you to do something that made you uncomfortable or felt beyond your abilities?
What is God calling you to do right now that you're resisting because you don't feel qualified?
Where are you currently leaning on your own understanding instead of trusting God?
What would change if we responded to God with "Here I am, send me" more often?
What area of your life is hardest to surrender: work, marriage, finances, health, reputation, or something else?
Final Takeaway: God doesn't call the equipped; He equips the obedient.
ANNOUNCEMENTS were made
COT: We ended with prayer.
WARMUP:
THE THANG:
Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT.
MARY:
ANNOUNCEMENTS:
COT: prayers lifted up
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups
THE THANG: Over the years, I've gotten a little complacent when it comes to Qing a workout. Frankly, I've lost sight of the true honor and responsibility it represents and therefore, the leadership respect it should be treated with. As I perform both a self-assessment and others-assessment, I see I am not the only one. I'm guilty and, I'm not here to judge. I am here to say, come with me as we step into a new space where we treat this unique opportunity the way it should be treated. On a given morning, you have the opportunity to lead 1-10+ other men who woke up in the 4 o'clock hour to spend 45+mins with you and challenge themselves a little or hopefully, a lot, as they pursue acceleration. Why would I ever treat that opportunity with anything less than the respect it deserves? That would be a slap in the face to F3 Nation and to every man who shows up in that parking lot.
A member of my Shieldlock asked if one of us could sub in as Mammon was pulling him DR. Without regard to my calendar (any number of things on there would have said to not take the Q), I said yes, put me in coach. Mind you, I'm coming off just completing a modified MURPH consisting of core and leg exercises due to my shoulders not cooperating. As I sit at my kids' swim meet last night, I was thinking about my Q the following morning (today) and figured I had done this enough times, I'd be fine winging it. After all, just run around, do some squats, maybe a few hills and mary, then boom, 0600 and we're back at COT. That's all, right?
WRONG…I wasn't going to disrespect the PAX or F3 Nation that way. Knowing I couldn't call any exercises involving my shoulders, I got to come up with a plan, quickly. So I set the alarm 25mins earlier so that I could write down the Weinke because if I don't write down notes, it'll be garbage. There it is, a little discipline to ensure that my fellow PAX were treated with a proper workout and hopefully, they found it to be as much. So, after the warmup, here was the rest:
Run up Main St to the newish community parking lot
Side lunge from one end to to the other then side lunge it back
Modified Capt Thor: 1 BBSU : 4 Flutters I/C (We performed up to 5 BBSU & 20 Flutters I/C)
Run to the end of the horseshoe drive at First Presbyterian Church
PAX performs squats while 2 PAX at a time run up and around to the other end of the horseshoe. Complete this until all PAX make their way to the other end.
Now, in the same fashion, PAX performs calf raises while 2 PAX run back to the start.
Upon completion, PAX run to the oh-so-smooth parking lot of First Baptist (I know, another Church…crazy)
Lunge walk to the end of the parking lot and complete 25 LBC's at each light pole on the left side.
Upon completion, complete another round and a half of the modified Capt Thor.
Run it all the way back to COT.
I love you too much to wing it.
MARY: See above
ANNOUNCEMENTS: Yes
COT: 5th Core Principle
WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH
THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges
Triceps extensions
Flutter Kicks
Calf Raises
Time ran out before completion.
MARY:
Freddy Mercurys before time ran out!
ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays
COT:
Family illnesses
Travel
Warm-Up:
SSH – 30 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO
Cheese shredder
Main Thang:
Round 1: Cinder Strength
3 Rounds- MOT per Round:
Round 1- Run
Round 2- Lunges
Round 3- Nur
Goal Line: 5 Blockees (burpee w/ cinder)
10 Yard Line: Cinder Block Squat Press (Thruster)
20 Yard Line: Cinder Block Curls
30 Yard Line: Cinder Block Rows (15 per side)
40 Yard Line: Cinder Block Chest Press
50 Yard Line: Cinder Block Swings
Recovery: Overhead Carry back to Goal Line
F3 Mentorship Discussion
Opening Question
"Who is someone that invested in you and helped shape the man you are today?"
Allow each man to briefly answer.
What Is Mentorship?
Mentorship is one man intentionally helping another man grow. It is not about having all the answers. It is about sharing experience, wisdom, accountability, and encouragement.
In F3, mentorship happens naturally:
An older man guiding a younger man
A veteran HIM helping a new guy
A father teaching a son
A husband learning from another husband
A leader developing future leaders
A mentor doesn't create followers. A mentor creates more leaders.
Scripture
Proverbs 27:17
"As iron sharpens iron, so one man sharpens another."
This verse captures the heart of F3. Growth rarely happens alone. We become better through relationships, accountability, and honest conversations.
Discussion Points
1. Everyone Needs a Mentor
No matter our age, title, or experience level, there is always someone who has walked a path before us.
Questions:
Who do you seek advice from?
When was the last time you intentionally asked another man for guidance?
What area of your life could benefit from mentorship right now?
2. Everyone Needs a Mentee
Many men believe they are not qualified to mentor because they are still figuring life out.
The truth: Someone is behind you on the journey.
You don't need perfection. You need willingness.
Questions:
Who are you investing in?
Is there a younger man, co-worker, son, teammate, or FNG who could benefit from your experience?
What knowledge are you holding that could help someone else?
3. Mentorship Requires Time
Mentorship isn't built in a single conversation.
It requires:
Consistency
Trust
Availability
Vulnerability
The greatest impact often comes from simple moments:
A coffee meeting
A workout conversation
A phone call
Showing up when someone needs help
Questions:
Are you making time to develop other men?
What keeps you from investing in others?
4. Legacy Is People
At work, projects end. Kids grow up. Athletic accomplishments fade.
The lasting impact of a man is often found in the people he influenced.
Think about:
What do you want people to say about the investment you made in them?
Who will carry your values forward?
F3 Connection
F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Mentorship is how that mission continues.
A strong region is built when:
New men are welcomed.
Leaders develop leaders.
Men challenge and encourage each other.
Nobody walks alone.
Closing Challenge
This week:
Identify one man who mentors you and reach out to thank him.
Identify one man you can intentionally invest in.
Schedule a conversation with one of them before next week's workout.
The strongest chain is built one link at a time. The same is true for mentorship. Every man in this circle has something to learn and something to teach.
MARY: She fartsacked
ANNOUNCEMENTS: Bethel Men Shelter
COT: Prayers and Praises