THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Take a lap around the island
- SSH IC x 20
- Squats (4ct) IC x 10
- Merkins (4ct) IC x10
- BA Circ FWD/BWD IC x 5
- Cherry Picker IC x 5
- Free Stretch – Whatever serves you best
THA-THANG:
Mosey to the Far Soccer Field
- Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
- Round 1
- Run N/S – Gorilla Shuffle E/W
- Round 2
- Bear Crawl N/S – Karaoke E/W
- Round 3
- Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
- Round 1
- Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
- Shoulder Taps to failure x3
- Squat Hops x3
- Heel Tap Mountain Climbers x3
- Exercise cadence looks like this:
- Shoulder taps to failure
- Run a lap
- Shoulder taps to failure
- Run a lap…
- You get it!!
- Mosey back to the AO
- Perform the Following exercises & reps OYO
- 50 Squat Hops
- 100 Walking Lunges
- 150 SSH
- 100 BBS
- 50 Squat Hops
- Perform the Following exercises & reps OYO
MARY:
The BBS checked this box.
COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40
Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.
Hope you all have a great weekend!
MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.
ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.