WARMUP: pain
THE THANG: pain
MARY: & more pain
ANNOUNCEMENTS:
COT:
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.
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
: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.
We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles.
WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers
THE THANG:
Workout 1: Dedicated to Bradley: 3 Rounds
Round 1= 5 Pull-ups-Run-10 Burpees-Run
Round 2= 5 Pull-ups-Run-20 Burpees-Run
Round 3= 5 Pull-ups-Run-30 Burpees-Run
Workout 2: Dedicated to Bell: 3 Rounds; Using Cinderblock
Round 1= 20 Deadlifts-10 Merkins-10 Front Squats; Round 2= 20 Deadlifts-20 Merkins-10 Front Squats; Round 3= 20 Deadlifts-30 Merkins-10 Front Squats
Workout 3:
Round 1= 20 Chest Press w/ Cinderblock-20 LBCs-10 Alternating Lunges; Round 2= 20 Chest Press w/ Cinderblock-40 LBCs-10 Alternating Lunges; Round 3= 20 Chest Press w/ Cinderblock-80 LBCs-10 Alternating Lunges
Workout 4: Rinse and Repeat till 6:00:
Start at goal line and perform 20 Plank Jacks-Bear Crawl to 50 yard line-20 Shoulder Taps-Run Back to goal line-20 Mountain Climbers
MARY: She was not available today due to recovering from the weekend festivities ?
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer
WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches
THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline Merkins, and Derkins starting with 5 reps each, then 10 reps, and ended at 15 reps. Then we Mosey to the basketball courts and performed 7s with Burpees and Jump Squats with the mode of transportation being a bear crawl and then Mosey back. After, we picked up a boulder and performed curls, Lunges with a twist, and chest press started at a light pole with 5 reps each, then walked to the next pole and did 10 reps of the same, and finished at the third pole with 15 reps. On the way back we stopped at each pole and did triceps with reps starting at 5, then 10, and finished at 15. After putting down the boulder, we Mosey back to COT.
MARY: She did not appear, as she had too much fun the night before at Cinco de Mayo.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
SSH
Windmill
Merkins
Peter Parker’s
THE THANG:
Do Overs
I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back
Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers
Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches
Farmer Carry to top of hill and back
After challenge was complete, I asked teams for time. 15-20 minutes was average.
I gave the team a “do over” and the challenge was to be repeated but faster.
COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?
Improvements: I would shorten the bear crawl distance and bell carry distance.
Music: The Killers – Hot Fuss
Brought a BOP to the Kitchen Sink.
WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they understood and to practice good form. The latter probably faded towards the end of our time together.
THE THANG:
Normal BOP format – Transport route with a mode of transportation ( most of the time this is simply running, not at the Kitchen Sink ), complete the listed exercise, and then repeat until finished or time is called. No one finished so maybe some adjustments can be made if brought out again in the future.
Transport Area was approx. 15 yards long in the upper parking lot.
Mode of Transportation: Overhead Backward Toss, walk to your SB and perform 1 ManMaker, toss it again, 2 Man Makers, repeat until the end of the 15 yard area ( avg. 4 tosses in this direction ). To come back PAX were asked to alternate Rotational Side Tosses, walk to your bag and perform 1 ManMaker, alternate sides and toss again, 2 ManMakers, repeat until you reach the finish line ( avg. 3 tosses in this direction ).
BOP Excercises: All rep counts were 50 ( total ) of each exercise
1. SB Swings
2. Alt Shoulder OH Press
3. Sumo Squat w/ High Pull
4. BigBoySitups
5. Thrusters
6. Anti-Rotational Plank Pulls w/ Perter Parkers
7. Straight Lower Leg Lifts w/ a Hello Dolly
8. Alt Single Leg Deadlifts w/ Bent Over Row
9. Alt. Forward Lunge w/ WoodChop
10. V-Ups
The kings made it to exercise #7.
MARY: Didn’t need her
ANNOUNCEMENTS: Bethel serve, trash pickup, Cannoli Run
COT: STK