The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 50’s and dry
Little Baby Arm Circles (LBAC) 1 minute
Reverse LBAC 1 minute
Lt. Dans Side Lunges (1 squat, 1 side lunge to each side. 2 squats, 2 side lunges to each side. Repeat to 5)
Crab Walk to truck where each member of the pax grabbed a 7-8 lb staff
The Thang: Pax was instructed that they are to have staff’s in hand during each exercise unless instructed by Q.
Right arm LBAC while holding staff out with left arm for 30 seconds (switch and repeat)
Partner up – Partner #1 does Incline Merkins 10x, Derkins 10x on curb, while partner #2 holds up one staff in each outstretched arm (switch and repeat).
Mosey to next Island
Flutter Kicks (staff overhead) IC 15X
Lunge conveyer belt – Side lunge to right 25 meters while holding staff out in outstretched left arm. Forward lunge 15 meters staff overhead, side lunge to left 25 meters while holding staff in outstretched right arm. Backward lunge 10 meters staff overhead.
Mosey back to AO
Flutter kicks IC 10x’s
Lunge Walk 20 meters staff overhead
Partner Up- Partner 1 bear crawls to sidewalk. Sprint to road & back. Bear crawls back to start.Partner 2 holds out one staff in each hand while walking alongside partner as they bear crawl to the sidewalk. Switch
Pax on their six and holds 6 inches while the last group is finishing
Repeat – except doing Crab Walk to the sidewalk on 2nd go around and partner holds staff outstretched in forward position.
Mosey 250 meters
Partner up – Partner #1 does Incline Merkins 10x, Derkins 10x on curb OYO, while partner holds up one staff in each outstretched arm (switch and repeat).
Mosey back to AO
Group squat 10x’s OQ- Pax circled up with left arm outstretched with staff in hand. Stretch out righthand to link up with the man beside him.
Mary: All with staff- WWI Situps 10x’s, Iron Cross 10x’s, LBC (staff behind head) 20x’s OYO, Flutter Kicks IC 10x’s
Namerama:Grits (Grits), Cold Cut, Old Flame (Respect), City Slicker, HIgh Stick, Repo, Peaches (Respect), Picasso, AC DC, Greenbags
Announcements, Pledge and COT
Devo: Personal Responsibility – In our lives, we tend to raise our hands and accept responsibility for our wins and successes but have a hard time doing that when we fall short of the mark. Personal responsibility = the ability to respond proactively. If there’s an area in your life that you are not satisfied with then take the proactive steps to improve it. We have several examples within the F3 brotherhood of men stepping up and taking personal responsibility for their health. At one point many of them struggled to jog a short distance and where overweight. Now they are running distances they never imagined they could run and are in the best shapes of their lives. That doesn’t happen by accident. Good relationships don’t happen by accident. Financial success, mental success, physical success, spiritual success… none of that happens by accident. It takes punching your excuses in the face and taking personal responsibility to make it happen.
The new coupons proved to be a good challenge for us. The 7-8 lb staffs feel light at first but as you progress into the workout you begin to respect its weight and they begin to feel like your holding out 25-30lbs!
Crowd Favorites/Mumble Chatter Shatterer = Lunge Conveyer Belt, Partner Bear crawls & Crabwalks, LBC with staff behind your head.
Leadership Lesson – As leaders, it is our responsibility to ensure that no man is ever left behind. During our indian run, a member of the Pax stayed behind because of difficulty seeing in the dark. I was not aware of this until we got back. On our next run the men did an excellent job of making sure he was with us and could safely run. On our last run I had the Pax partner up and run alongside each other. Lesson learned.