Tag: Cohiba

What’s a Kraken Man-Maker?

Leave a comment

WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

TClap |
0

Juggernaut June Week-1

Leave a comment

WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.

THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.

MARY: not today… She stayed dry and fart-sacked I guess

ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday

COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.

After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q

TClap |
0

Q school June 2025

Leave a comment

WARMUP:
SSH, windmill, low slow squat, butt kickers, side shuffle, high knees
THE THANG:

Bear crawl to 10
Lunge walk to 20
Rinse and repeat until other end zone

Move to stairs
Run two laps then 10 merkins, 10 squats, 10 Bulgarian split squats
Go all the way down and back on stadium

Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Party on Massey Hill

Leave a comment

WARMUP:
40 SSH
10 windmills
20 Merkins
Mosey up Massey Hill

THE THANG: DORA style, 4 rounds:
One partner runs down and up Massey hill, other partner accumulates reps.

Round 1:
100 merkins
150 CDD
200 shoulder taps

Round 2:
75 big boys
100 flutters
150 mountain climbers

Round 3:
100 monkey humpers
100 jumping split lunge
100 squats

Round 4:
75 navy seal burpees
+9 navy seal burpees at the end of

MARY: Flutters, but mostly gasping for breath

ANNOUNCEMENTS: several

COT: don’t be generic – be specific and willing to open up about your struggles

TClap |
0

The Time is Always Now

Leave a comment

WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

TClap |
0

4-Stations for 4-Laws

Leave a comment

WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins

THE THANG:
Sideline to sideline…
10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station
20 Yd: walking twist Lunges w/ Cindy, 25 Hello Dolly on other sideline, jog back…
30 Yd: Bear Crawl w/ Chainz to sideline, 25 Dying Cockroaches, …
40 Yd: 2-man log Rifle-Carry (3rd pax on kettlebells), 25 Merkins

All of this 2x-though

MARY: she was all up on our THANG

ANNOUNCEMENTS: newsletter

COT: 3rd-F convo on Q3.10 (Consistency), application of 4-Laws from ATOMIC HABITS, and the critical need for external accountability + the inherent value of Shieldlock and Whetstone

TClap |
0

Crab Sack

Leave a comment

Two Qs at The Fort
Fishstix Q:
Lap around the park stopping at each swing for warm – ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard exercises (Merkins, Squats, LBCs). At the completion of half the total reps (50, 100, 150), we moved to the top of the hill. First round was a run, second- wheelbarrow, third – bear crawl. With a few minutes left, we moseyed back to the theater for a few minutes of wall sits, bear crawl merkins.

Cohiba Q:
Ran to each swing and performed the number of reps with the number on the top of the swings by doing burpees, seal jacks, and Lunges at each swing. We started with 9 reps and went down to 1 rep. After the last swing we ran to the front of the amphitheater and did 3 Rounds of 10 reps each of Merkins and jump squats then during Round 1 after the exercises we bear crawl to a concrete pad and back, during Round 2 we did the same exercises with a crab walk to the concrete pad and back, and during Round 3 we did the same exercises with a Run to the concrete pad with a Nur on the way back. Then we just ran 1 loop around the park to COT
Mary: American Hammers until the time was up.

We work hard and had alot of laughs. While we were crab walking. I shared a story about a friend who was crabbing. If you haven’t tried it, it should be on your bucket list My friend caught a crab in his net and attempted to dislodge it from the net into a bucket. Unfortunately, when it flew off the net, it grabbed on to the first thing it hit, his nut sack. One in a million shot.

TClap |
0

The Hive Shovel Flag Hand-Off

Leave a comment

WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

TClap |
0

Consistency Is a Heavy Lift – Grip It and Flip It

Leave a comment

:checkered_flag: Warm-Up (In Cadence):
– Windmills – 10
– Imperial Walkers – 15
– Low Slow Squats – 10

Slowsy to the tires and cinderblocks to get our minds right for what’s coming.

:steam_locomotive: THE PAIN TRAIN – Round 1
Each PAX picks up the biggest tire they can handle. We move in formation—when a man drops his tire, he drops for 1 burpee. The next PAX drops after a 10-count. We go counterclockwise until everyone completes the loop = The Pain Train.

:repeat: 5 Work Stations (rotate when Sledgehammer station hits 20 swings):
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses

:runner: Mosey – One lap around the parking lot to reset

:steam_locomotive: THE PAIN TRAIN – Round 2
Same tire drill, but this time 2 burpees on each drop. Stations remain the same.
1. Sledgehammer Slams (Timer): 20 swings on the large tire
2. Cinderblock Deadlifts
3. Cinderblock Curls + Overhead Hold
4. Tire Flips
5. Cinderblock Overhead Presses
6.
:runner: Mosey – Another lap around the lot
Steady. Silent. Suffering.

:steam_locomotive: THE PAIN TRAIN – Round 3 (Bonus Round)
Burpees increase to 3 per drop. Then:
– 1 PAX flips the tire once
– 2 PAX flip the tire twice
– 3 PAX flip the tire three times
– 4 PAX flip the tire four times

Once all reps are in—haul the tires back to the starting line.

:brain: 3rd F: Consistency – The Unseen Power of Steady Leadership
““Today we’re going to dive into one of the most underrated leadership traits—Consistency. In our homes, workplaces, and in the gloom, it’s not always the loudest man who leads—it’s the most steady.””
Key Highlights:
– Consistency builds trust over time.
– Complexity is the enemy—simplify to stay steady.
– The consistent man becomes a safe harbor for those around him.

Challenge to PAX:
Where in your life are you slipping? What system or habit needs to be rebuilt? Steady beats flashy. Every time.

:pray: COT / Announcements / Closing Prayer
We circled up, locked shields, and prayed it out—grateful for the men who show up again and again and again.

TClap |
0