Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Deadlines Are Your Friend

  • When: 20171220
  • QIC: Greenbags
  • The PAX: Bob The Builder (Respect), Peaches (Respect), Major Dad (Respect), Woody, Cold Cut, AC/DC, City Slicker (Ruck), Defib (Ruck), Tinker (Ruck)


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60 degrees and surprisingly dry turf at Tectonic!

FNGs: N/A

COP:  SSH 15x’s IC / TTT 10x’s IC

The Thang: YHC had his first taste of jogging to the Amphitheatre/Circle during one of his early BC’s lead by Major Dad (Modified Murph) and nearly splash merloted on the way back.  Cold Cut gave me a lesson on staying with the 6 (he basically dragged me back).  Since then I’ve been itching to get back because this is a great location with many possibilities. YHC used this BC to reinforce the power of setting deadlines with your goals (see devo below).

BC proved to be a PAX pleaser and mumble chatter shatterer!

  • Jog 0.8 Mile: Make it to the Amphitheater/Circle in 13 Minutes (5:02 – 5:15)
  • Stop Half Way – DQ’s 10x’s IC
  • Air Squat LBAC’s 5x’s IC forward / 5x’s IC backwards
  • Arrive at Amphitheater/Fountain 5:13 (2 minutes ahead of goal!!!!)
  • Wall 1 – Incline Merkins 10x’s IC
  • Wall 1 – Step Up High Knees 5x’s each leg OYO
  • Bear Crawl Go Round 1 minute (Pax had one minute to bearcrawl around the large brick circle you see in the pic above. Reward for making it around: For each member of the Pax that made it we took off 5 merkins from the next exercise. Potential amount was 50 merkins.
  • Lunge to Wall # 2
  • Wall 2 – Incline Merkins 20x’s OQ
  • Wall 2 – Step Up High Knees 5x’s each leg OYO
  • Lunge to Wall #3
  • Wall 3 – Incline Merkins 20x’s OYO
  • Wall 3 – Step Up High Knees 5x’s each leg OYO
  • Mosey back down to circle
  • Bear Crawl Go Round 1 minute (Pax had one minute to bear crawl around the large brick circle you see in the pic above.)  Reward for making it around: For each member of the Pax that made it we took off 5 merkins from the next exercise. Potential amount was 50 merkins.
  • Wall 1 – Dips 15x’s IC
  • Lunge to Wall #2
  • Wall 2 – Dips 15x’s OYO
  • Merkin Go Round 1 Minute @5:28 – After each merkin, you side step in plank position to the left. AMRAP around the circle for 1 minute.
  • Jog 0.8 milesback to AO in 14 Minutes

Mary:

  • WWI Situps 25x’s OQ
  • Flutter Kicks 15x’s IC
  • LBC’s 30x’s IC

Numberama: 10

Namerama: Bob The Builder (Respect), Peaches (Respect), Major Dad (Respect), Woody, Cold Cut, AC/DC, City Slicker (Ruck), Defib (Ruck), Tinker (Ruck)

Pledge and COT – Done

Announcements:

  • Cold Cut – January 6, 2018 Anniversary Part @ The Ponds. Convergence that morning at Faultline.
  • Major Dad – Encourage Pax not just leave without helping to clean up at the party

Devo: Power of Setting Time-Bound Goals

Have you ever set a goal and forgot to add a deadline to that goal?  How did that work out? Did you get it done? Or is it still on your to-do list?

Good examples of specific time bound goals are the many CSAUPS that we do through out the year. Each event has a specific distance/task to be completed and each event is on a specific date.

The PAX crushed each specific, time-bound goals that was set for them.

  • 13 Minutes to make it .8 miles to the Fountain (with exercises in between)! DONE!
  • 1 Minute to Bearcrawl around a 20+ foot brick circle. DONE! Twice!
  • 1 Minute AMRAP Merkin Go Rounds on the 20+ foot brick circle. DONE! (Note PAX probably did 1.5 minutes thanks to a stalled timer…)
  • 14 Minutes to make it back to the AO, after the beatdown! DONE!

“Every goal needs a specific deadline as a deadline is the ultimate form of inspiration. When do you plan to deliver on that goal. It could be by year-end (December 31) or it could be by the end of the first-quarter (March 31). A goal without a date is just a dream. Make sure that every goal ends with a by when date.” – Gary Ryan Blair

As we all go into 2018 let’s make sure that the goals we’re committed to accomplishing have deadlines attached to them! AYE!

Moleskin: (Q Leadership Lesson) YHC planned a 1.6 mile, roundtrip, mosey for the Pax, which requires reflective gear per our regions standards. YHC encouraged PAX to put on reflective gear prior to BC but did not inspect, what I expected. A few Pax stepped off the AO with no reflective gear which endangered them. Not acceptable. Lesson learned.