[ Welcome/Intro/Safety-Brief ]
- Welcome to F3: Fitness/Fellowship/Faith
- Name is Steam and I’m honored to be your Q this morning
- FNGs?
- Couple of things before we begin:
- Not a professional
- You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
- I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
- Do something a little different today:
- Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
- (1) Pray over the men and our time
[ Warm-Up Xs ]
- SSH: 11 x 4 IC
- Rockette: 11 x 4 IC
- Cherry Picker: 11 x 4 IC
- Imperial Walker: 11 x 4 IC
- Little bit of this (arms/back stretch)
- Little bit of that (arms/back stretch)
- 5 burpees
Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well
[ PT ]
(Mosey to Big Ball stairs)
1 – 11s
(Split up the group in 2 if need be for #s)
- At the base: 1 Squat
- 1st plateau: 10 man-makers
- R & R (9/2, 8/3, etc)
- Group 1: go counter clockwise
- Group 2: go clockwise
(11 SSHs)
(11 count)
(Mosey to bridge across water to Amp)
- across the bridge: walking rockette = walkette
- Kick leg up and touch with opposite hand
(Mosey to amphitheater)
2 – 11s (Ping Pong – Down)
- Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
- Top: pull-up/chin-up
- After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
- start with 11 box jumps — 11 pull-ups/chin-ups
- 10:10
- 9:9
- So on and so forth
- PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups
(11 SSHs)
(11 count)
(American Indian run back to AO)
[ COT ]
- # off – 11
- Name o Rama
- Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
- FNGs – none
- BOM
- Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
- Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:
“Leadership should be a burden, if should be hard.”
– Tanner Swanner
- Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
- Spoiler alert: you do.
This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:
-
- “strength of soul”
- “greatly emboldened me”
- “encourage me by giving me strength”
- “made me bold with strength in my soul”
- Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
- (NIV): “When I called, you answered me; you greatly emboldened me.”
- (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
- (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”