Tag: Cohiba

Rock The Bells!

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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

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Cindy Heaven

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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

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Never trust a trombone guy. Clarinet guys are impeccable

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WARMUP:
SSH
Imp Walker
Hillbilly Walker
Squat
Mosey
THE THANG:
Bear crawl Indian run
Dora
50 squats
100 lunges
150 LBC
bag is carried by 1 runner

Run to swings
Burpees and pass bag for manmaker
Squats and pass bag
Big boys and pass bag
Sumo squat and pass bag

MARY:
Was done

ANNOUNCEMENTS:
Bethel June and July
Read newsletter

COT:
Don’t carry the weight alone

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Better late than never

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WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.

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Combating worry

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WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet

THE THANG: 4 corners of the skillet + midpoints

At each corner: 10 ea, shoulder tap, jump squat, box cutter

At the 50: 5 burpees

We completed somewhere between 2 and 4 laps

MARY: in the thang
ANNOUNCEMENTS: bethel, trash pickup
COT: Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

Your body and brain are telling you something is out of place.

Acknowledge it and then identify an action you can take.

It may not immediately solve the problem, but It will keep you moving forward instead of getting stuck in the worry loop.

Matthew 6:34 – “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”

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What Rain!!

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WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps
THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10 squats, 10 BBS, 4th corner 10 Merks, 10 Squats, 10 BBS, 20 OH Claps. Next up – 7s using Hill near BP 2 exercises at top and bottom. (bottom: Squats / Merk Top: BBs/SealJax) Finished up w another accumulator: using 3 stops : start w 5 reps at each stop then 10 reps then 15 reps and back down to 5 reps to close out.
MARY: 4 mins of Mary with Superman being the mumblechatter favorite due to puddles and rain.
ANNOUNCEMENTS: MURPH, Trash pick up, Bethel
COT: Prayers for pax health, marriages, Brotherhood, and Catfish friends daughter who had unexpected hospitalization at age 7

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Murph prep

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WARMUP: yes
THE THANG: lots in cadence as we slowly made our way to the Print Shop. Tibialis raises were there, Bulgarian split squats happened, some questionable run routes

5 pull ups
10 merkins
15 squats
At the Print Shop for a while

MARY: did some Flutters in cadence on the way back. Top Rope led us home

ANNOUNCEMENTS: Memorial Day Murph

COT: had to be there. It was held

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Shout out to your mom

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Playlist: Amazon Playlist, “F3 30/30 Tribute to Mothers”

Warmup:

Imperial Walkers
Windmills
Merkins
Big Boy Situps
Low Slow Squat
Plank
Go get cindies.

DORA:
60 Merkins
120 Squats
180 LBC
Partner farmer carries a cinder block.

Cindy Exercise. 10 pace bear crawl. Mosey. Merkins. Mosey back.
Complete one cindy exercise. Transit and return.

  • 20 Overhead Press
  • 20 Swings
  • 20 Chest Press from laying on back
  • 20 Squats
  • 20 Curls
  • 20 American Hammers
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Post CSAUP FOMO

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15 showed up for #C02PN2RAS4A for a not moderate (thanks to @UMRNJ46AW for the motivation) as there were a handful of #C0ACZR27LN9 participants this morning.

  • @U09JCNEQB5K is living in the current shadow of his father's endex play by play which can only be described as “that's gold Jerry, gold”
  • @U05927TN6V9 has began recruiting new neighbors from Beaufort @chubbs (need to work on the slack entry here Ryan!)
  • @U094RAE1TB6 @U5CESTA4R @U094RAE1TB6 is trying to find new ways to injure himself as this past weekend did not allow for enough opportunities
  • @U012K8DDK7V now takes his shirt off because his traps need to breathe and are heavily chiseled
  • @U5QGBN4V9 looked fresh as a daisy but still sweat like he was watering a field of daisies
  • @UN6PTD007 is picturing himself doing Rocky stair climbs but probably with a sandbag or 3 because he always needs something difficult
  • @U5P2KHLJ2 thought that support staff also carried weight but no one told him this until the endex. #beast
  • @U5MQ8FHV0 is celebrating his 19 year wedding anniversary today!! That is a fact.
  • @U01JUGK82TY was also the Clemson mascot for his time in 🐅 town. Also a fact.
  • @UMRNJ46AW is not one of those fence climbing fools and YHC got a look. @UMDE5QUET shared a similar look. YHC looked away and then ran away.
  • @U790WHUKC is like a squirrel when it comes to climbing fences…so no look was needed. Thx bass.
  • @U03DS2K4BL3 now has a graduate at home (with a J O B!!) and will be dragging his butt to workouts in the near future. We need some young blood!

Murph this Monday with invergence to follow. Please don't say “I can't” or that's too difficult. Modification is a word and an action you can take. Not trying is just giving up on you. Don't be that guy because that's not what you're being trained for.

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