Tag: Cohiba

(Relationship) Malpractice Insurance

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Warm up, :  SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s,  WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question 
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”

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Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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Sky Rockets (Not) In Sight – Good Morning Delight

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WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank
THE THANG:
5 sets of the circuit

Kb pull through x20
Kb pullovers x20
Plank pull through x20
Devil halos x10
Curls x10
Goblet squats x20
Alternate single rows x10 each
Farmers carry around the lot and back.

MARY: leg lowers with overhead kb hold
ANNOUNCEMENTS: CSAUP mania
COT:

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Back to the 90d

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Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers

ANNOUNCEMENTS:
Newsletter
Pizza

COT:
Aging and preparedness

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Not A Moderate Workout

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot

The Thang:

1. Light Poles:
Light Pole 1: 10 Merkins
Light Pole 2: 15 Jump Squats
Light Pole 3: 20 Big Boys
Light Pole 4: 25 Calf Raises
➡ MOT: Lap 1: Mosey between poles, Lap 2: Bear Crawl between poles, Lap 3: Crab Walk between poles

2. Partner Work Benches:
P1: 20 Incline Merkins
P2: Run up and back on from Cone to cone
Repeat with:
20 Decline Merkins
20 Step Ups
20 Tricep Dips

3. Dora:
Partners:
100 Peter Parkers
200 Lunges
300 Seal Jacks
➡ One partner works, the other jogs from Cone to cone.

Announcements:
Read your newsletter

COT:
Prayers and Praises

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A Celebration Trip to the Islands

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WARMUP: Tried and true — SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes
THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15 at front Island, moved in j varying forms to next island away from store for some core exercise x15z then returned to original island and planked. Then we moved to the next set of islands.

During each plank session one pax shared a personal note of celebration for the day, ranging from a VQ to a wife’s return home from 2 weeks of travel to a 2.0’s successful landing of a new job.

After doing all sets of islands, we moseyed to the end of the retail strip and pax formed two teams for a relay race of bear crawls and crawl bears.

Mosey home.
MARY: included throughout
ANNOUNCEMENTS: yes
COT: yes as always

I love the spirit and energy at Slow Burn and the pax didn’t disappoint. Lots of mumblechatter and laughs for 45 mins. Not only is this season dark, cold and heavy but the general tone in the world seems the same. Grateful to see the pax take timeout to celebrate and identify an area of light in their life.

We’re called to be the light amid the darkness. Go light the way men!

Thanks Peach Stand and congrats on 3 yrs in the Gloom!

#KeepPosting

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Patience is a Virtue

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Mosey lap around AO

Main Thang:
Round 1: Cinder Strength
Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Mosey to 50 yards and back between rounds.

Round 2: Tire Gauntlet
Tire Flips – One person Flips the tire, while the other person does a Burpee switching until the 20 yard line and back
2 rounds total.

F3 Discussion:

Patience as Faith in Motion
An F3 Discussion on Work, Kids, and Marriage

In F3 we talk about credible leadership. Credibility doesn’t come from volume, speed, or force. It comes from consistency. Patience is the proving ground where faith stops being theoretical and starts being operational.

At Work: Stewardship Over Speed
Work will tempt you to rush—deadlines, emails, personalities, pressure. Patience at work is trusting that integrity still scales, even when shortcuts look faster. Faith reframes your job as stewardship, not identity. You execute with excellence, you treat people well, and you let God manage outcomes. Impatience says, “I need control.” Faith says, “I’ll do my part and let the rest unfold.”
F3 takeaway: Post daily. Lead calmly. Results follow discipline, not anxiety.

With Kids: Formation Takes Time
Kids are a long-term discipleship program with no instant feedback. Patience keeps you from reacting emotionally; faith keeps you focused on formation, not behavior management. You’re not raising kids—you’re raising future adults. Every patient correction, every calm boundary, every prayer is a deposit you won’t see immediately.
F3 takeaway: Train, don’t terrorize. Model what you expect. Trust the harvest.

In Marriage: Covenant Over Convenience
Marriage will test patience more than any AO. Faith reminds you this is a covenant, not a contract. Patience shows up as listening before speaking, grace before judgment, and presence over distraction. You lead best at home not by winning arguments, but by serving consistently. Strong marriages aren’t built in emotional highs—they’re forged in steady faithfulness.
F3 takeaway: Protect the relationship. Lead with humility. Play the long game.

The F3 Framework
We don’t rush reps. We don’t rush results. We don’t rush growth. Faith sets the destination; patience controls the pace. When life gets heavy, patience keeps you disciplined, and faith keeps you hopeful.

Bottom Line
Patience is faith with boots on the ground. It’s how a man leads when no one is watching, when progress is slow, and when outcomes aren’t guaranteed. Stay anchored. Stay disciplined. Trust God’s timing—and keep posting.
Strong men aren’t in a hurry. They’re in position.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Because Miyagi gave me an unfriendly reminder

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WARMUP: We did
THE THANG:
– Go to the rocks
– 1st phase:
– EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
– 2nd phase:
– 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
– 3rd phase:
– Abs Dora – run the triangle
– 100 LBC, 200 DLL, 300 flutters
– We modified this one for time…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Ice Apocalypse at The Fort

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WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey.
THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax jumped out to knock out the exercise.Next round utilized step ups, dips, and decline merks. 10 and 15 reps per round.
Next up: 9’s using parking blocks and curbs to complete IronMikes on one side and squats on the other side of parking lot.( mosey between). Pax then made their way up to top of hill ( entrance to WEP) where a board of pain awaited with 5 exercises listed and 3 rounds with reps of 5.10.15. In between rounds Pax went back down the hill and either looped the parking lot ( behind the amphitheater) or turned around at bottom of hill to make their way back. Exercises were Seal Jax, Merks, Big Boys, Plank Jax, Squats and Lunges. Group finished with 3 mins of Mary.
MARY: 3 painful mins
ANNOUNCEMENTS: Break the Dam run, Adopt a Highway coming soon, Read newsletter.
COT: Prayers for aging parents, patience w kids, weather, and Praises for F3.

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Sharing Burdens

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WARMUP: No warmup
THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the dumbbell and we rotated through everyone to have a chance to do the low-slow squat with the dumbbell.
MARY: Mary doesn’t like to ruck
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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