Tag: Rainmaker

4 corner fun

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WARMUP:
20 SSH
10 wind mill
10 imperial Walker
10 cherry picker
Other stretching

THE THANG:

4 corners
5 reps per corner
Burpee’s, big boy sit-ups, Carolina dry dock, lunges

Ladder on the basketball courts
1-6 pushups down
6-1 LBCs back

MARY:
Various an exercises

ANNOUNCEMENTS:
See newsletter

COT:
Prayer for families and work

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Failure is where the story begins

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WARMUP: the usual suspects
THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds)

So as Rainmaker asked during the workout I started my story or testimonial with sharing about my childhood. I grew up with a single mother only child and although I went to Christian schools thanks to my mom, as I got older I started living a double life and got involved with the wrong people and wrong activities, but all the while I still went to church, had a job was going to college doing all those things yet living for myself, letting my jesters have their way and not taking care of myself.

However! God still had a plan for me! and as I got older, even though I got into some trouble, he looked out for me. I found myself with a career at a company that I was able to grow with and learned a lot, and at a certain point got sick of trying to do it all on my own and gave my life back to the Lord…and His infinite grace He blessed us with kids and a career, a business in a new community, of course a great brotherhood with F3 and many other blessings!!

so even though I failed and I continue to fail, God still redeems and uses the broken and I’m a testimony to that. We finished with a discussion on dying to the flesh daily, repentance and how to live third!
MARY: none
ANNOUNCEMENTS: read newsletter
COT: had to dip early so wasn’t there for that!

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Circuit of sweat

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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No Warmup – Just Work On The Ranch

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WARMUP: Nope
THE THANG:
Run to the close end of the loop at SMS. 25 Merkins I/C
Run to the other end of the loop, 25 Squats I/C
Run to the other end, 25 Heels to Heaven
Run to the other end, 25 Freddy Mercury’s

Line up on the wall. While all PAX hold themselves in the up position on the wall, one PAX performs 3 Mike Tysons.
Cycle through until all PAX perform 1 round.
Next cycle, 2 PAX perform 3 Mike Tysons.

Mosey to the close end of the stretch behind the school
Run to the other end, 5 Burpees
NUR back, 1 Burpee
Run back, 25 Shoulder Taps I/C

Mosey to the loop on the back of the school.
Partner 1: Run the big loop
Partner 2: Elbow Plank
Perform 2 rounds.

Run (or mosey) to the playground
Partner 1: 15 Pull-Ups
Partner 2: Mountain Climbers
Perform 2 Rounds

The rest of the Weinke shall remain unknown.

MARY: Yes
ANNOUNCEMENTS: You know what they are.
COT: Yes

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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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Forecast: Pain with a 100% Chance of Perspective

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Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable.

YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there they were—cars parked, PAX ready. Let’s go.

⸻

? Warm-Up (Standard Flow):
• Imperial Walkers – Yes, right there on the damp pavement.
• LBCs – Because we like getting uncomfortable.
• Superman w/ Ripcord Pull – To wake up those neglected back muscles.

Then we moseyed to the front entrance for Global Warming – Al Gore hold while each PAX delivered 30 monkey humpers. Humbling. And hilarious.

⸻

? Testimony Drop – Part 1:
Shared some of my story—growing up in California, an early move to Connecticut, and the brokenness that began to shape me.

⸻

? Main Work: The Grinder Loop (4 Rounds):

Each Round:
• 20 Irkins
• 30 Bulgarian Split Squats (15/leg)
• 20 Dips
• 5 Burpees
Then: Lap around the front of the middle school.

Confessions flowed like sweat:
• Round 1: Life in a 1% MC environment. Drugs. Death. Uncertainty.
• Round 2: Homelessness. Fighting. Survival. Muscle-up stop on the hill.
• Round 3: Dropping out. Prison visits. Grief. Grace.

⸻

? COT:
Slow walk back. Talked about how I didn’t just get through the storm—I was cleansed by it. Not because I was strong… but because the Spirit wouldn’t let go.

⸻

? Announcements:
[Insert relevant AO or region updates]

? Prayers & Praises:
Spoken and unspoken. We’re in this together.

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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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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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Partner workout with four corners

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WARMUP:
Overhead clap
Windmill

THE THANG:
Partner workout
-40 Burpees
-60 Merkins
– 80 Squats
-100 LBCs
-120 side straddle hops

4 Corners
Round 1 – 30 reps
Round 2 – 20 reps
Round 3 – 10 reps

Station 1
Burpees
CDD
Wind Sprints

Station 2
Side straddle hop
Donkey kick
Penguins

Station 3
Merkins
Plank jacks
Shoulder taps

Station 4
Mountain climbers
Squat jumps
Flutter kick

MARY:
ANNOUNCEMENTS:
Murph on Monday
Bethel Men’s shelter
COT:

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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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