Complex

WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Pirate Party

WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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Little bit more

Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left feeling a little lighter and made it back to COT with a couple minutes to spare. Go time baby ( for the 2nd time )!

WARMUP: Recently posted at a Slapshot Q so borrowed this one from him. If you read this @UQ50TPDLH just know I had to 1 up you my friend by adding a rep, because 6 is not good enough man, we needed 7 reps ( SomethingAboutMary reference-hahaha ). Below was done at COT:
5 min EMOM
7 HR Merkins
7 Squats
7 Burpees

THE THANG: After the warm-up was complete we moseyed around Harris Teeter parking lot and traveled to the back of the store making it all the way around to the backside of Red Bowl where we found a strip of parking spaces to perform our Paula Abdul routine.
Bear Crawl 2 parking space lines forward, complete 2 merkins
Crawl Bear 1 parking space line backward, complete 1 merkin
Started from an island and the finish line was the next island. Mainframe finished first and ended the misery for the rest of us.
Upon completion asked the PAX to perform 1 set of Merkins to failure. Everyone shared their number, again, Mainframe was the King, that dude is a beast.

From the backside of Red Bowl we traveled across the street to the church where there is a nice, covered area with plenty of benches. Time to trash the legs.
PAX were asked to complete 15-10-5 reps – each leg – of the following exercises: Step-ups & BSSs
Upon completion we partnered up to spend some time under tension.
1 partner holds Al Gore while the other partner completes 10 jump squats. Keep trading places until you complete an accumulative rep count of 100 jump squats.

From there we moseyed back to the main grounds area and found a smooth surface near a set dumpsters ( can't remember the store next to the dumpsters ). Perfect for a Jack Webb core routine.
1 count exercise was BBSs
4 count exercise was Flutter Kicks ( count 1 leg )
1 count completes at 10 and 4 count completes at 40.
Upon completion asked the PAX to hold a 2 minute high plank.

From there needed to kill 2 minutes so we moseyed around the Harris Teeter parking lot and back to COT right on time. Theme of this workout was to give a little more when you already completed a difficult task. The little more you have to give is not for yourself, but for those who count on you, who need you. You always have a little bit left in the tank to give gents!

MARY: No time for her!

ANNOUNCEMENTS: Read your NL!

COT: STK!

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1912, Titanic, and Lessons Learned

WARMUP:
Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following:

  • 20 SSH, 4ct
  • 10 WM
  • 15 imperial walker
  • 15 hillbilly walker
  • 15 MNC
  • 10 strawberry pickers

We are now warmed up.
Slow mosey to the backside parking lots, where the famed light poles are, meet up at the first pole at the parking lot near the dumpsters (NO Golden Corral funk in those!).
THE THANG:
On this day in history: April 14, 1912, approx 11:30pm, the HMS Titanic struck an iceberg. The rest as we know is tragic history. We honored that year, that day, with a 1912 Light Pole walk. There are 14 light poles, we only used 12. Do an exercise at each pole, transition to the next, until done. 19 reps of each exercise at 12 poles. Exercise stations were:

  1. Merkins
  2. LBC
  3. LSS
  4. CDD
  5. Big boy situps
  6. Sumo squats
  7. Diamond merkins
  8. Box cutters
  9. Calf raises
  10. Wide-arm merkins
  11. LBC
  12. Burpees
  • LUNGE WALK BETWEEN EACH STATION. Yes, a LOT of lunge walking. Ended up being approx half mile of lunge walks.

Between each station, as we lung walked, mumblechatter was off the hooks, but I also managed to spit out some Titanic facts as well as things leading up to the iceberg impact that doomed them all. See NMM below.

By the time we got to the 12th pole right near Dam Rd, we had 4-5 minutes left to slow mosey back to COT. Perfect timing!!

MARY: None
ANNOUNCEMENTS:
Alot going on. Tortoise and Hare, Greater Than Ruck overnight event, Bethel Men's Shelter, 2nd F meetups, and so on. Read the newsletter, get involved.

If you have something close to your heart that you are involved in. and you want to see PAX get involved – FREED TO LEAD. Invigorate your male community leadership, put it out on Slack and the newsletter and push it.

COT:
Prayers lifted up for marriages, physical/mental health, ending of the school year, and more.

NMM:
As mentioned, 4/14/1912 at approx 11:30pm the Titanic struck an iceberg in the middle of the northern Atlantic ocean on its maiden voyage to NYC, loaded with passengers and crew. It sunk a few hours later on the 15th. The rest we know is tragic history. Could it have been prevented? Who knows, but….there wasn't one 'smoking gun' cause that led to the event, rather it was death by a thousand cuts so to speak, several things that, when combined, put things on a tragic course.

Sure, there were bad decisions made from the design of the ship right up until it struck the iceberg, and even afterwards to its sinking. Those decisions are symptoms or outputs of underlying issues. It is easy to point out symptoms and say they can be fixed, it is tougher to pinpoint the causes of those symptoms and address them, for those tend to be more human in nature.

Things That Doomed the Titanic That Can Doom You:
I. The Bad Decisions Made:

  1. Cutting corners – they used cheaper, lower quality rivets and steel.
  2. Turn! – the decision to turn was fatal, it allowed the iceberg to damage more of the ship along its side than a direct hit would have.
  3. Lack of planning – they did not have enough lifeboats; design of bulkheads was flawed; they plotted a course right into danger instead of avoiding it.
  4. Lack of preparedness – lookouts did not have access to binoculars; they did not practice evacuation of the ship (a practice drill was called off the day of the iceberg strike); crew were not trained well enough on evacuation procedures, leading to chaos after impact.
  5. Failure to communicate – captain missed reports of ice in the area; cargo ship SS Californian, who was much closer, only 10 miles away, missed distress calls; Titanic ignored messages from Californian warning them of large ice in the area.

II. Underlying Human Factor Causes of the Bad Decisions:

  1. Complacency, overconfidence – they ignored warnings of ice in the area, and even sped up; designs of safety features (bulkheads) were cut back; they had too much reliance on new tech.
  2. Not having a questioning, challenging, or empowering attitude – nobody challenged some of these bad decisions in the design, fabrication, and operation of the ship. Many never questioned 'authorities'.
  3. Not listening to valuable input from others and or fostering a challenging/empowering environment – 'authorities' never took those challenges seriously, and some were afraid to challenge anything so people never got input from 'below'.
  4. Pride – this would never happen to us! Led to complacency in design and also operation of the ship, among many other things. Peer pressure – Bruce Ismay, chairman of White Star Line, pushed the captain to go faster, arrive ahead of schedule, as well as never stood up for the ship being safer. Grandiosity, as well as getting the ship done quickly, trumped safety for him and others in the White Star Line upper management team.
  5. Not taking risks seriously – items 1-4 lead into this. It is too late to take risks seriously after something bad happens.
  6. Rationalizing things away instead of fixing the issues – a combo of all of the above. Weighing odds of something happening vs costs or time to correct things, mitigate issues, often leads to issues happening. Doing things right the first time is only a one-time opportunity.

As someone who has been part of several incident investigations at my former place of employment, Kennedy Space Center on the Shuttle program, as well as my new job at Siemens Energy, these underlying factors most always pop up on serious incidents in one form or another. We must always remain vigilant in the workplace, but also how we live our lives as men. Any one of these contributing factors above can doom us. We can try to do it alone but it is best when we rely on others to help us.

As the saying goes, if we do not learn from history, we are destined to repeat it. The only real 'failure' is failing to learn from failure. Do not be a failure. Keep 4/14/1912 in your mind and learn from its hard lessons.

Thanks for the opportunity to lead, and if you read to this point, thank you for your time and patience as well.
Blessings and SYITG
-NASA

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Ruck Relay Rumble

Intro, Warning Label and Welcome Given
WARMUP:
Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

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Baseball and Boston music

WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga

THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x

Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.

MOT farmer carry

• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.

MOT duck walk

• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).

MOT bear crawl with bell toss

• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).

MOT Lunge walk

In between each rounding of the bases we did a mosey, flutters and other exercises to pause

Took 4 trips around the bases with the final straight farmer carry

MARY:
Was done

ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare

COT:
Health
Travel
Family

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The Armory

WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.

Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.

  • Run a lap (no bell)
  • 10 shoulder press
  • 10 arm curl
  • 10 chest press
  • 10 bent over row
  • 30 swings
  • 10 electrice slide
  • WHAT? Two iron poles with a sand bag suspended in the middle. Each partner takes a deep step to one side in a deep. One knee at 90º, the other leg straight. Then stand up straight. Then to the other side. That's one.

After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R

One more circuit
Dutchie L, R

One final circuit
MARY:
ANNOUNCEMENTS:
COT:

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Cherie Berry at The Forge

15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did.
 
Warm Up

  • 10 Low Slow Squats (IC)
  • 10 Plank Jacks (IC)
  • 10 Mountain Climbers (IC)
  • 10 SSHs (IC)

 
The Thang
Mosey to upper triangle lot

  • Corner 1: 20 American Hammers
  • Corner 2: 20 American Hammers, 20 Carolina Dry Docks
  • Corner 3: 20 American Hammers, 20 Carolina Dry Docks, 20 Flutters

 
Mosey to lower HT lot

  • Add 1 Merkin per island (12 stops, 78 total)
  • Add 1 Squat per island (12 stops, 78 total)
  • Add 1 Big Boy per island (12 stops, 78 total)
  • Add 1 Calf Raise per island (12 stops, 78 total)
  • Add 1 Alternating Shoulder Tap per island (12 stops, 78 total)

 
Mosey to HT Wall

  • 10 Wall LBCs (IC)
  • 10 Wall Deep Lunges
  • 10 Australian Mountain Climbers (IC)

 
Mosey to upper triangle lot

  • Corner 1: 5 Burpees
  • Corner 2: 10 Burpees
  • Corner 3: 5 Burpees
  • COT: 10 Burpees

 
NMM
We never know what someone is going through. Could be divorce, a health scare, loss of a loved one, inability to pay rent, loss of a job, or mental, physical, or emotional stress. Sometimes life hits you hard and you just need someone to listen and support. That’s what F3 is all about. Sure, we could all get a good workout at Burn Bootcamp (shoutout to the coach across the parking lot yelling “encouragement” to her class). We might even have a bit of fellowship with our coworkers. But when life gets hard, most people lack a support system to help them get through it. F3 has been that support system for thousands of men worldwide. But that support system can only help if you share your burdens. Get to know the men around you in COT. Build those relationships that carry you in the hard times and celebrate with you in the good times. You never know when life will get hard, but it sure helps to have friends to get you through.
 
-IJ

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10 pax didn’t oversleep

WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey.
THE THANG:
Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds.

11 of Derkins on Bell/One arm press

Partner bell carry run up/back/up

KB Ring of Pain with 7 stations.
Complete station-KB bear crawl to center – One ManMaker. Second station 2 ManMakers, etc…

UHaul AMRAP to close it out.

MARY: She was missed.
ANNOUNCEMENTS: Be the change.
COT: COT.

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