THE SCENE
39 and drizzling…PERFECT!
WELCOME & DISCLAIMER
WARM UP
COP
- SSH x25 IC
- Imperial Squat Walkers x15 IC
- Little Arm Circles x10 each Forward and Back IC
- Side Lunges x15 IC
- Two laps around the parking lot
Partner up and line up along the curve marked by the yellow cones.
THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total. Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone. At yellow cone, sprint back to start point.
Exercises:
- Rd 1: Burpees
- Rd 2: Dry Docks
- Rd 3: Wide Merkins
Rinse and repeat!
Mosey to the playground
1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats. Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.
Mosey to new parking lot
Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin. Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.
MARY (On the Run)
Gather in the parking lot for quick abs.
- 4ct Flutter Kicks x25 IC
- 4ct American Hammers x20 IC
Mosey back to the SP
COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)
BOM
“King. Warrior. Mentor. Friend. Four pillars of a manly heart. Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend
– Stu Weber, The Four Pillars of a Man’s Heart
I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber. In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend. The transformation from boyhood to manhood is about growing and stewarding these masculine energies.
Part of what I experience in the mornings at F3 is an awakening of my warrior. Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact. This is a good thing, a needed thing. I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place. Usually not what they need. What my family needs is for me to be a King. One who lovingly leads and serves them. Every King is a warrior, but not every warrior is a King. The King channels the Warrior’s energy so that it is productive and life giving.
Today I want to challenge ALL of us to enter back into our world as Kings. Speak life to those around you. Play the man…be a king!