JTHE SCENE: 22 degrees, clear skies and the sun starting to break.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 plank jacks- IC
- mosey to troll bridge
- 6 SL DL, each leg – oyo
- mosey to playground behind pavilion
- 10 forward LBAC- IC
- 10 back LBAC- IC
- Mosey to tennis court
- 10 cherry pickers- IC
THA-THANG:
This is a circuit workout with 4 stations. 3 Rounds. Each Round begins at the grindstone by pavilion. Reps increase with each round, exercises stay the same.
- Stations: #1 Grindstone, #2 crosswalk past troll bridge, #3 play ground behind pavilion, and #4 tennis courts.
- Each Round begins with a CMU OH Lunge from the pavilion to the cone by the first basketball goal
- RD1
- 10- Squat Hold w CMU curl to press
- 10- CMU swings
- 10- Woodchoppers
- CMU carry back to start at pavilion
Mosey to end of troll bridge to station #2
- 10- Jump lunges- 1ct
- 10- clap push ups
- 10- Apollo Onos
- 10- SLDL to Sl Jump- 1ct
Mosey to Station #3 playground
- 20- decline swing push ups
- 20 incline bench push ups
- 20 pull ups/ BW Rows
Mosey to station # 4 tennis courts
- 4- burpees
- Agassi from sideline- forward run, Bernie back
- 4 burpees
Mosey back to Grinde Stone
- RD 2
- Station #1
- 20 squat hold/ CMU curl to press
- 20 CMU swings
- 20 woodchoppers- each side
- CMU carry back to start at pavilion
- Station #2 reps increase to-
- 20-Jump Lunges- 1ct
- 20 Clap Push ups
- 20 Apollo ono- 1ct
- 10 SLDL to SL Jump- 1ct
- Station #3
- 30- decline swing push ups
- 30- bench push ups
- 30- pull ups/ bw row
- Station # 4
- 6 burpees
- Agassi
- 6 burpees
- RD 3
- Station #1
- 30 squat hold/ CMU curl to press
- 30 CMU swings
- 30 woodchoppers- each side
- CMU carry back to start at pavilion
- Station #2
- 30 Jump lunges one count
- 30- clap push ups
- 30- Apollo ono- one count
- 15 SL DL to Jump- 1ct
- Station #3
- 40- decline push ups
- 40- bench push ups
- 40 pull ups/ BW rows
- Station #4
- 8 burpees
- Agassi
- 8 burpees
If you finish all three rounds start at RD#3 and work back.
MARY:
- 30 flutter kicks- IC
- 10 tempo peter parkers- 4ct
- leg hold w crunch for time – 45 sec
COUNT-OFF & NAME-O-RAMA
FNG 2.0 Miracle- Welcome to the PAX!
CIRCLE OF TRUST/BOM:
the ideal team player, Patrick Lencioni- leadership fable
- model is someone who is humble hungry and smart
- Humble- “Humility is the single greatest and most indispensable attribute of being a team player”
- Hungry- ” Hunger people almost never have to be pushed by a manager or leader to work harder because they are self motivated and diligent”
- Smart- Lencioni says this is the hardest and most important to define. ” Smart simply refers to a persons common sense about people” They ask good questions, listen to what oters are saying and stay engaged in conversation intently.
- ” What makes humble, hungry and smart powerful and unique is the the individual attributes themselves but rather the required combination”
- this apply to our lives outside of our professional lives. As HIM’s we have roles in our family, community, and in the PAX that we can demonstrated values of an ideal team player.
- Lencioni closes the book applying these principles to life outside. He says “A humble , hungry, and smart spouse, parent, friend, or neighbor is going to be a more effective, inspiring, and attractive person- one that draws others to them and serves others better” ” But I must admit that apart from the other two virtues humility stands alone. It is, indeed, the greatest of all virtues and the antithesis of pride, which is the root of all sin, according to the Bible. The most compelling example of humility in the history of mankind can be found in Christ, who humbled himself to share in our humanity. He attracted people of all kinds when he walked the earth, and continues to do so today, providing an example of humility that is as powerful as it is countercultural.”
MOLESKIN:
ANNOUNCEMENTS:
Launch of Arsenal March 6- 7 AM!!