THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.
WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.
I. Side-Straddle Hop (SSH): 20 x 4 in cadence
Repeat *** with different PAX member(s)
II. Cherry Picker: 20 x 4 in cadence
Repeat *** with different PAX member(s)
III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence
The Merkin: 15 x 10 in cadence
THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)
- PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
- Each lap –> each battle buddy shares an interesting fact about themselves
- 4 laps & 100 reps
- (1) The Incline Merkin: 25 x 4
- Take a lap w/Battle Buddy around the amphitheater
- Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
- (2) The Squat: 25 x 4
- Take a lap w/new battle buddy
- Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
- (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
- Take a lap w/new battle buddy
- Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
- (4) The Little Baby Crunch: 25 x 4
- Take a lap (all PAX together) –> hold @ top of amphitheater
- BOM (Pt. 1)
- Q asked PAX: “Why have I been asking questions all morning?
- 3 things: Ask – Listen – Remember
- If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
- Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
- 2 columns facing across the bridge
- Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
- have different member of PAX call it in cadence each time
- Form up in 1 line @ end of bridge (flag out front -Caleb)
- Motivational Cadence Call Mosey Back to AO
- (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
- (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
- (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
- Repeat # 1 – 3 at Q’s discretion
- Arrive @ Field Across from AO –> Take The Field!
- 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
- All out 150% sprint across the field to AO
- (1) The Incline Merkin: 25 x 4
MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”
This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.
Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –> 3 December 2017