Tag: Cubbie

New Office Tour

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On what was the most humid day of the year so far, 9 pax got after it in the gloom. <@U01NGHPR2HW> asked that I give my “why” for F3. My why isn’t because of the workout or doing something that most ordinary people wouldn’t do or because it put me in the best shape of my adult life when I was called to donate a kidney to a friend, but it’s because of the group of men that create a community that cares about each other.
I know that if I don’t show up, someone will wonder where I am, how I’m doing, and truly care about me.
This is more than a workout group. It’s a community that I’m proud to be a part of. Keep posting, check on Kotters, and get more men into this group.
WARMUP: We mossey’d over to the First Baptist church parking lot to give us some room and some nice pavement to work from. Started with SSH, Imperial Walkers, Windmills, Merkins, Parker Peters
THE THANG: The OG Dora of 100 merkins, 200 squats and 300 LBCs. Followed that with a Jack (1/2 of a Jack Webb) of burpees and Overhead claps and then a Webb Jack of Mountain Climbers and Mack-tar-njais.
MARY: Ran back towards COT and then climbed the steps at the park before going back to Veterans Park for some box cutters and some flutters.
ANNOUNCEMENTS: Bethel Men’s Shelter service on 7/3/26.
COT: Lots of prayers for families, jobs, and our group.

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Juggernaut June Week-1

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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

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Party on Massey Hill

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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

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Enter The Snake Pit Hurricane

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12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford!

<@U072Z2Z380L> brought out FNG Binford because of tools or something along those lines. :clap:

<@U076RS8F1DG> brought out his 2.0 FNK Grogu who can outrun all us old guys. :tada:

<@UST30T7FF> was on-deck after running 2,000 miles or something like that. :man-running:

<@U01NGHPR2HW> was blinding us with science and his shirt. :tshirt:

<@U083QU67RF0> still looks like Radar from M.A.S.H. to me. Nothing wrong with that. :hospital:

<@U5KBYSF6Y> was doing his best hair impression of Conan O’Brien :haircut:

<@U061P7HUFRR> was advertising for the next 2nd F event and for pizza next time. :pizza:

<@U076RS8F1DG> was holding the flag during COT and lead his family by bringing his 2.0. :us:

<@U01ABNC7YLU> was ready to sweep the leg at any moment :martial_arts_uniform:

<@UN6PTD007> was the king as always. :crown:

That’s my report. It has been submitted to the master of puppets and the sandman in charge.

Thrill is gone.

COT:
Bethel men’s shelter
Tortoise and Hare
Varsity going to one hour at 0500

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The Time is Always Now

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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

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Choosing the Hard Thing

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Nine men (including one FNG – welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did.

Grab your Ruck and Block
– Cinderblock pull to flags, OH Carry back

Grab your Ruck, Bell, and Block
– Farmer Carry with Bell and Block around the Lower Lot circle

– 10 Burpees with Ruck

Grab your Ruck, Block, and Bag and take the large loop

Block Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Block

Large Loop with Ruck, Bell, Bag

Bell Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs
Leave Bell and Ruck

Large Loop with Bag

Bag Work
– 10 Flutter with a Press (IC)
– 10 Hammers (IC)
– 10 Sit-up to Press
– 10 Skull Crushers
– 10 Pull Throughs

NMM
Life is hard. Choose your hard. Marriage? Hard. Divorce? Hard. Fitness? Hard. Obesity? Hard. Debt? Hard. Discipline? Also hard. You can’t avoid hard, but you can choose your hard. Choose wisely.

I hope the workout is the hardest thing you do today. Maybe, maybe not. But when you train hard, you’re more prepared for the hard things life throws at you. You’re building strength and resiliency now to access later. Keep pushing.

Aye!
Italian Job

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Sogg-a-roni

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WARMUP: regular with some added stretches
THE THANG: long mosey to WEP covered pavilion. Dora followed by a loop with jump squats at every bench. Mosey back then. Mary
MARY: pax took turns
ANNOUNCEMENTS:
COT:

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80 tv commercial: “C’mon everybody, Skip It!!!”

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Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings

First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)

Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint

Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys

Mary:
– leg lifts
– Flutters

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Consistency Is a Heavy Lift – Grip It and Flip It

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: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.

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