Tag: Cohiba

risk

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WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.

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Rings and Fires – 30JUN2025

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WARMUP:
Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah… we were covered.

THE THANG:
Grab a block. Head to the track.
5 manmakers (blockees)
10 goblet squats
15 curls
20 flutter w/press (2-count)
RUN 400M

Increase reps by 5 until 15 manmakers, then run 800M and ladder back down to 5. If you complete that. Repeato.

MARY:
No chicks.

ANNOUNCEMENTS:
Read your newsletter.

COT:
The 5th Core Principle.

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Casting a wider net.

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WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base

Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps

Discussion -> Casting a wider net when hiring and building a team.

MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT:

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The Grinder, Beast, & Gauntlet

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Warm-O-Rama
SSH
Windmills
Arm circles

Moseyed to the pharmacy parking lot where the party began.

Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.

? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
– 10 Squats
– 10 Merkins
– 10 Jump Squats
– 10 Wide Arm Merkins
– 10 Bonnie Blairs (5 each leg)
– Run across the lot and back then start circuit over.

? CIRCUIT 2: “The Beast”
5-Minute AMRAP
– 5 Burpees
– 10 Mountain Climbers (each leg)
– 10 Lunges (5 each leg)
– 10 Diamond Merkins
– 20 SSH
– Run across the lot and back then start circuit over.

? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
– 10 Carolina Dry Docks
– 20 Flutter Kicks (4-count = 1)
– 10 Plank Jacks
– 10 Shoulder Taps (R+L=1)
– Bear Crawl ~10 yards
– Crawl Bear ~10 yards
– Run across the lot and back then

We moseyed back to COT in time for Piston Crunches & a 1 minute plank.

ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from <@U5CVD8D7V>, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.

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Miles and smiles

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8 men showed up to <#C07HZGPBD9D> this AM for 3.6 miles of ruck and some lessons on where to buy grass fed beef and creatine. Great fun and sweat was shared by these awesome PAX, <@U686LEPLH> <@U0277A4AZC3> <@U19FA0Q8Z> <@U01E9QD5QQK> <@U08N41FCN0Z> <@U035XDY7ABC> and McHale (admins please approve his slack invite)

Thanks for the opportunity to lead <@U05TY21AC2X>

– I’d recommend checking out this workout site if you haven’t been.

Also, we have a team established for anyone looking to do the Novant Charlotte 1/2 marathon ruck.

https://runsignup.com/RaceGroups/17795/Groups/1841082

Team Ruckus
Password Hope

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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ROF 7-23

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WARMUP: yes, 7 minutes
THE THANG: A cinder block board of pain
OH claps/Imp walkers
squats
shoulder taps
curls
clean and press (maybe not, could have been a dead lift)
LBCs
merkins
swings
man makers
OH press
high reps, running up and down the back hill, sometimes with the block
MARY: yes
ANNOUNCEMENTS: some
COT: yes

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Cindy 11s // 5 types of wealth

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WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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Donuts are a food group!!

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WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

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