Rucked thru Kingsley to Springs and back
ANNOUNCEMENTS: Read your newsletter
COT
WARMUP: the usual
THE THANG: 60 seconds on, 30 seconds off…
10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin)
Take a lap
10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I forgot
MARY: PAX ab lab
ANNOUNCEMENTS: newsletter type stuff
COT: prayer type stuff
WARMUP:
THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:
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
Warmup: MUSICAL
Thang:
1-Tic-Tac-Cone
Prelude, take a lap and have guys stand in order of how fast they finished… Every other guy on one team, the rest on the other.
2.-Agility Ladders:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
… Only did two of these each side
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
MARY
Proud Mary (3:07) CCR.
CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps….Rolling….Flutter Kicks…REPEAT til song ends or 0600
ANNOUNCEMENTS: trash pick up, Dad and kids event on 6/20
COT: prayers lifted for marriages, and loved ones who are ill or recently passed.
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
This morning at the Pit we played a little Uno. Here are the rules.
Blue – Curls
Green – LBC
Yellow – Goblet Squats
Red – Chest press
Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color
Some pax tried to cheat.
Some forgot the rules.
Either way it was a good way to start the day.
Friday I’m on Q at Slow Burn. Come on out! 🔥
WARMUP: SSH, IW, HW, CP, Merkins
THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS!
Part II: Dora: 200 Squats, 200 LBCs, 200 Casbah #2s, 300 flutters.
MARY: We took turns. Lemme rephrase, we each chose an exercise.
ANNOUNCEMENTS: Bethel Men’s Thursday 6/4 – meatloaf , July 7 Dads and 2.0 at WEP which will end in a water balloon fight (heck yeah!)👍
COT: With Jesus.
Warmup
Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC
Farmer’s carry to Cindy Storage
AMRAP (as many rounds as possible)
40 reps Exercise
30 reps Mountain Climbers
20 reps Exercise
10 reps Merkins
Farmer’s Carry up the hill and back.
List of Exercises:
The remaining rounds: we ran out of time.
WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds.
THE THANG: Deck of pain, quantity matches the card #, Aces are wild (abs)
Heart – Merkin, Ace – Plank
Spade – Squat, Ace – Wall Sit
Diamond – Dip, Ace – Tricep plank on 6
Club – BBS, Ace – V-Ups
Joker #1 – 50 side lunges
Joker #2 – Side plank hip dips
PAX Choose cards going around the circle.
MARY: Tricep Plank on 6
ANNOUNCEMENTS: Bethel, Hog & Coyote, Fathers Day Event
COT: Yes