[ Welcome/Disclaimer ]
- Welcome to F3: Fitness/Fellowship/Faith
- My name is Steam and I am honored to be your Q this morning
- A few things before we begin:
- Contrary to popular belief I am not a professional
- You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
- If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same
[ Warm o Rama ]
- Cherry-Picker: 10×4
- Rockette: 10×4
- Imperial Walker: 10×4
- Windmill: 10×4
- Baby Arm Circles: 10×4 F + 10×4 B
- Mountain Climbers: 10×4
- SSH: 10×4
[ The Thang ]
(Mosey to the back parking lot close to the houses by the trail)
1 — The Parking Lot Elevator
- 5 levels of parking lot (separated by the median)
- 5 reps of an exercise for each level, all on a 4 count
- Choose your way up the levels
- Bear crawl from level to level
- 10 man-makers and run the outside
- When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
- 1, 1 + 2, 1 + 2 + 3, etc
- Level 1: Merkins (5×4)
- Level 2: Squats (10×4)
- Level 3: Flutter Kicks (15×4)
- Level 4: Cherry Pickers (arms) (20×4)
- Level 5: Mountain Climbers (25×4)
(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)
2 — Core 4+
- 25 LBCs (4 count)
- Run the trail to the exit point
- 25 Flutter Kicks (4 count)
- Run the trail to the entrance point)
- 25 reverse BBS (4 count)
- Run the trail to the exit point
- 25 Hello Dolly’s (4 count)
- Run the trail to the entrance point
American Indian Run back to the AO on the perimeter trail
[ Mary ]
- 4 Corners of Stretching (Lung to each corner)
- C1: Cherry Picker (10)
- C2: Lunges (10)
- C3: Cobra (10)
- C4: Butterflies (30 seconds)
[ COT ]
- # off
- Name o Rama
- FNGs
- BOM
[ The Zelensky Leadership Model ]
Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”
Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle + model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?
If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:
“God if you would just airlift me out of this situation.”
“God please get me out of this.”
If you don’t, and more culturally speaking, the soundtrack of this goes something like this:
“That’s not my job/problem.”
“This is a sign that this isn’t what the universe has for me.”
—versus—
“God supply me what I need to stay in the fight.”
“God – you have me here for a reason. Please supply me with the tools to do your will.”
—Or—
“What tools do I have at my disposal to attempt to make this situation better?”
So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?”
Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things
- They don’t flee from the fight, they stay rooted in the darkest of night
- They don’t look for an extraction point, they find and create rallying points
- They don’t escape, they elevate
“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”