Tag: Headspin

The Ranch in Cadence!

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WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work.
THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and added one rep each Time we returned.
Moved to a WallSit with the pax jumping out of line to knock out some Merks.
Moved to a 4 set series of exercises with a mosey to the end of parking lot and back to break up the series.
MARY: 2 mins of Mary
ANNOUNCEMENTS: Convergence for the 4th, Bethel Shelter each month, 3rd Qtr litter pick up coming soon, and res the newsletter.
COT: Prayers for aging family, marriages, summer travel, and F3.

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1 is the loneliest number but 3 makes a party

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WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves
THE THANG:
Band lot endzone line
Bear crawl 10 yards so 10 LBCs
Continue bear crawl ever 10 yards and do LBCs for yard marker 20,30,40,50

Mosey to end of lot and over to lacrosse practice field for Jacobs ladder
1 bombjack
6 big boy sit ups

Mosey to front of school for
3 rounds of
10 dips
10 step ups
10 bicycles (Freddy’s)

Mosey to driveway
Run to light pole 10 dying cockroaches
Repeat two more time for 3/30 total in cadence

Few dynamic exercises as we moseyed around school

At back of school hit some Derkins and Dips in honor of CSPAN :stuck_out_tongue_winking_eye:
MARY: all along the way
ANNOUNCEMENTS:
Bethel serve 3rd of July
4th of July convergence
The Barry July 22

COT: right on time

“A cord of three strands is not easily broken.” Ecclesiastes 4:12

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Welcome to Thrillville

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Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day?

Parking Lot – Time to pay up!

Round 1 = 2 Burpees
Round 2 = 4 Burpees
Round 3 = 6 Burpees
Round 4 = 8 Burpees

Ticket Booth – Really time to pay!

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Bathrooms – First stop when you enter the park is of course the bathroom.

Round 1 – monkey humpers
Round 2 – squats
Round 3 – calf raises
Round 4 – raise the roof

Now you’re ready to ride the big coaster but you’ve got to beat the crowd there!

Running of the bulls !

Run a lap.

Ride Time

Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20
Round 3 – Add Side Lunges x20
Round 4 – Add Jump Squats x20

Lunchtime

Round 1 – LBCs x25
Round 2 – Freddy Mercuries x25
Round 3 – Heels to Heaven x25

Lunch time is over and you see your favorite coaster just reopened so you run to ride the reopened coaster l.

Run a lap.

Oh no! It Broke down again!

Time to run again as you have to run across the park to another coaster.

Finally the day is over. You’re exhausted but you’ve got to make it back to your car.

Time for toy soldiers down and back.

Finally you’re back relaxing at the hotel. Time to cool down with stretching and some Broga.

You survived a day at the virtual park!

Well done! Thanks for coming along for the ride.

Thrill reminds you that you can’t always predict the twists and turns of life, but you can be strong enough to push through when you need to.

With that, The Thrill is gone.

1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.
2. Men are about 2x less likely than women to seek help if problems do occur.
3. Almost 50% of men feel that they are struggling more than they admit to people in their life.
4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.
5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.
6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.
7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!
8. Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. (from Giles, who is a therapist and can offer this opinion form a place of experience).

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The Ranch

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WARMUP: lower legs stretch, Side straddle hop, Merkins

THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee each. Wall sit pass coupon and 1 man maker. Mostly to front of school, we did dips in cadence. Mozzy back to coupons and we did a wall sit passing coupons between each person. 0552 each person carries a two coupons back to COT

MARY: LBCs

ANNOUNCEMENTS: Bethel men’s shelter July 3, HIM’s camp IF ClickBait is going to have one this year? Read slack

COT: Tiller talked about depression, different resources to use when dealing with depression. Went around circle ⭕️ and did prayer or praises.

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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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Little Moist Fathers Day tribute

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WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks

Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds

Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:

Back to COT

MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd

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Just Keep Sowing

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WARMUP:
Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga.

THE THANG:
Jogged over to the front of the elementary school
Reps—21-15-9
Merkins and Squats

– Shared that my parents have been one of the biggest influences in my life. They’ve truly showed me what it means to love your neighbor as yourself.

Lap around the compound (~3/4 mile)

– It’s not our responsibility to judge others and their circumstances. Some folks didn’t have a choice for the life they were born into, others just made a mistake. If you have the capacity to, help others in whatever way you can.

5 rounds, 20 reps each
Merkins, Mountain Climbers (SC), Squats

Lap around the compound (~3/4 mile)

– All we’re supposed to do is sow seeds. There are a few seeds in an apple (5-8), but how many apples can you get from a seed? Hundreds.

Reps – tel:50-40-30-20
Merkins, Big Boys, and sprints
E.g. 50 merkins, 50, big boys, 500m sprints(5 rounds of ~100m sprints)

– Just keep sowing seeds. It’s not our responsibility to ensure they grow, just to sow.

MARY:
Built into the weinke

ANNOUNCEMENTS:
Hog and Coyote, The Barry, 4th of July

COT: Discernment, marriages, traveling mercies

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Two Qs Walk Into The Fort… One Brought Coupons, The Other Brought Regret

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Conditions: Humid, heavy, and perfect for the grind

Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins

EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds

Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:

Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups

Half-Time Substitution: Cuomo on Q

Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps

Time Called: Right on schedule

Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.

COT: Prayers and Praises

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Youngest Q in the Fort

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Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer

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This Shirt Stinks

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11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)

Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC

Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ

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