THE SCENE: A steamy 59 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
ALL IC: SSH x20, Imperial Walkers x20, American Hammers (4ct) x20, Merkins x15, Mountain Climbers (4ct) x15, Squats x15, Flutter-kicks (4ct) x 20, LBCs (4ct) x20,
Burpees OYO x10
THA-THANG:
Battle-Buddy up for some Partner Sets. Partner 1 does 10 reps while other holds position; switch and repeat until 100 reps is reached:
- Merkins (or plank)
- Squats (or Al Gore)
- Flutter-Kicks (4ct) (or 6inch)
- Shoulder Taps (or plank)
- Jump Squats (or free throw position)
- LBCs (or knees to chest)
- Burpees (or stand and catch breath) – for this last one we did sets of 5 until 50 total reps completed.
Mosey to Large Student Parking Lot and rotate between bear crawl and lunges (switching at each parking lane), making our way across the lot (total distance around 120 yards).
MARY:
100 yard mosey repeats with dealer’s choice exercises at each end. For practice, Q had three men who had not Q’d yet call the exercises the proper F3 way: Slappy, Nadia and Curveball all did great and are ready to Q!
COUNT-OFF & NAME-O-RAMA
24 Strong 
CIRCLE OF TRUST/BOM:
Fitness is the first “F” for a reason. Every day you make that decision to get out of bed, you swallow a pill that most men won’t – the Daily Red Pill (DRP). The DRP is the first of many bricks you lay that will solidify and start a process that steam rolls into having an effective day as a dad, a boss, a neighbor, whatever. You cannot effectively lead unless you get your body right first. We come out here and suffer together to get fit. Once our bodies are right, we can then effectively lead in our daily circles.
There is an old saying in F3: “You can’t out-king your queen.” With The game of Chess as a comparison, the King represents your fitness, the Queen your diet. We all know that in chess while both are important, the Queen is the most valuable player on the board. You lose your Queen and it’s not long until the game is over. Similarly, you will never be able to out-exercise a bad diet. If you are really serious about becoming a better leader, the First F requires dietary discipline. Find what works for you. For me, it’s Calories in v. Calories out. I track my food intake and you should too. It can be a real eye-opener for those that never have. You can’t out-King your Queen! ISI!
MOLESKIN:
ANNOUNCEMENTS:
JUCO CONVERGENCE 3-28