Tag: fresh prince

A Triangle of Games

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WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club

THE THANG: 3 stations:
Big Die w Cider Block – Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps

Cards – X2 Monkey Humpers, X2 Shoulder Taps 2X Arm, X2 Jump Squats, X10 Sec Plank, X2 Lo Slow Squat, X2 Strawberry Pickers

Green Dice – Follow dice outcome

Transportation – Butt Kickers, Lunge Walk, Soldier Walk

A Triangle of Games

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Grinder, Beast, & Gauntlet

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WARMUP: No time to Warm up we, we had 30 minutes to get a good one in.
THE THANG: 3 AMRAPs – 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises.

CIRCUIT 1: “The Grinder”

  • 10 Squats
  • 10 Merkins
  • 10 Jump Squats
  • 10 Wide Arm Merkins
  • 10 Bonnie Blairs (5 each leg)

CIRCUIT 2: “The Beast”

  • 5 Burpees
  • 10 Mountain Climbers (each leg)
  • 10 Lunges (5 each leg)
  • 10 Diamond Merkins
  • 20 SSH

CIRCUIT 3: “The Gauntlet”

  • 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

MARY: She didn’t show up.

We had a discussion about Surrendering Control. Here are a few of the questions I asked and some we didn’t get to.

When was the last time God asked you to do something that made you uncomfortable or felt beyond your abilities?

What is God calling you to do right now that you're resisting because you don't feel qualified?

Where are you currently leaning on your own understanding instead of trusting God?

What would change if we responded to God with "Here I am, send me" more often?

What area of your life is hardest to surrender: work, marriage, finances, health, reputation, or something else?

Final Takeaway: God doesn't call the equipped; He equips the obedient.

ANNOUNCEMENTS were made
COT: We ended with prayer.

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Rock The Bells!

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WARMUP:
Morrancan Night Clubs
Baby Arm Circles
Abe Vigodas
Cherry Pickers
Pideon Stretch
Downward Dog Dog/Honeymooner
SSH

THE THANG:
Partner Up
On the gridiron 100 reps of:
Curls
LBCs w/ KB above chest
Lunges

Triceps extensions
Flutter Kicks
Calf Raises

Time ran out before completion.

MARY:
Freddy Mercurys before time ran out!

ANNOUNCEMENTS:
Bethel Men"s Shelter
Father's Day Event
Trash pick up Saturdays

COT:
Family illnesses
Travel

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Cindy Heaven

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Warm-Up:
SSH – 30 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO
Cheese shredder

Main Thang:
Round 1: Cinder Strength

3 Rounds- MOT per Round:
Round 1- Run
Round 2- Lunges
Round 3- Nur

Goal Line: 5 Blockees (burpee w/ cinder)
10 Yard Line: Cinder Block Squat Press (Thruster)
20 Yard Line: Cinder Block Curls
30 Yard Line: Cinder Block Rows (15 per side)
40 Yard Line: Cinder Block Chest Press
50 Yard Line: Cinder Block Swings

Recovery: Overhead Carry back to Goal Line

F3 Mentorship Discussion
Opening Question
"Who is someone that invested in you and helped shape the man you are today?"
Allow each man to briefly answer.

What Is Mentorship?
Mentorship is one man intentionally helping another man grow. It is not about having all the answers. It is about sharing experience, wisdom, accountability, and encouragement.
In F3, mentorship happens naturally:
An older man guiding a younger man
A veteran HIM helping a new guy
A father teaching a son
A husband learning from another husband
A leader developing future leaders
A mentor doesn't create followers. A mentor creates more leaders.

Scripture
Proverbs 27:17
"As iron sharpens iron, so one man sharpens another."
This verse captures the heart of F3. Growth rarely happens alone. We become better through relationships, accountability, and honest conversations.

Discussion Points
1. Everyone Needs a Mentor
No matter our age, title, or experience level, there is always someone who has walked a path before us.
Questions:
Who do you seek advice from?
When was the last time you intentionally asked another man for guidance?
What area of your life could benefit from mentorship right now?

2. Everyone Needs a Mentee
Many men believe they are not qualified to mentor because they are still figuring life out.
The truth: Someone is behind you on the journey.
You don't need perfection. You need willingness.
Questions:
Who are you investing in?
Is there a younger man, co-worker, son, teammate, or FNG who could benefit from your experience?
What knowledge are you holding that could help someone else?

3. Mentorship Requires Time
Mentorship isn't built in a single conversation.
It requires:
Consistency
Trust
Availability
Vulnerability
The greatest impact often comes from simple moments:
A coffee meeting
A workout conversation
A phone call
Showing up when someone needs help
Questions:
Are you making time to develop other men?
What keeps you from investing in others?

4. Legacy Is People
At work, projects end. Kids grow up. Athletic accomplishments fade.
The lasting impact of a man is often found in the people he influenced.
Think about:
What do you want people to say about the investment you made in them?
Who will carry your values forward?

F3 Connection
F3 exists to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Mentorship is how that mission continues.
A strong region is built when:
New men are welcomed.
Leaders develop leaders.
Men challenge and encourage each other.
Nobody walks alone.

Closing Challenge
This week:
Identify one man who mentors you and reach out to thank him.
Identify one man you can intentionally invest in.
Schedule a conversation with one of them before next week's workout.
The strongest chain is built one link at a time. The same is true for mentorship. Every man in this circle has something to learn and something to teach.
MARY: She fartsacked
ANNOUNCEMENTS: Bethel Men Shelter
COT: Prayers and Praises

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Better late than never

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WARMUP: I was late so 11s by a great stand in
THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help, trash pickup
COT: graduations, deep dish grandmother passing.

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Combating worry

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WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet

THE THANG: 4 corners of the skillet + midpoints

At each corner: 10 ea, shoulder tap, jump squat, box cutter

At the 50: 5 burpees

We completed somewhere between 2 and 4 laps

MARY: in the thang
ANNOUNCEMENTS: bethel, trash pickup
COT: Many men fail because worry convinces them not to act. Leadership often requires moving before certainty arrives.

Your body and brain are telling you something is out of place.

Acknowledge it and then identify an action you can take.

It may not immediately solve the problem, but It will keep you moving forward instead of getting stuck in the worry loop.

Matthew 6:34 – “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”

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Smokin Kettlebell Beatdown

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

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

Announcements: Read your newsletter
COT: Prayers and Praises

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Q-school and the 3 C’s

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WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.

THE THANG: 3 C’s of q school – corners, chalk and cardboard.

4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions

4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high

4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings

4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high

4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls

Headed to cot after 3 of the 4 corners completed on the last set

MARY: nope – open to all men

ANNOUNCEMENTS: in the newsletter – read it

COT: 5th core principle

Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.

Thanks for the call Deep Dish.

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