The Scene
A perfect 38 degrees
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Cherry Pickers
SSH
Hip Rotations
Ankle Rotations
Hairy Rocketts
Curtsey Lunge Tempo
Imperial Walkers
Tempo Squat
Let’s work on a full range of motion today. Whatever that full range is for you, get there.
Tha-Thang
Mosey to CMU pile
Pax begin on one side of the parking lot
20 1 handed CMU Swings (10 E/S)
CMU Plank Drag to the opposite end of the parking lot
Wall sit with CMU (Chest height or above) until everyone has made it across
20 Suitcase Deadlifts
CMU plank drag back
Wall Sit with CMU (Chest height or above) until everyone has made it across
Repeat for 2 rounds
Mosey to the track
21-15-9 Bleachers
Line up at the track and perform the following exercises in between each exercise: run up the bleachers and back down working through each exercise at the prescribed reps. (Chase quality reps)
Curtsey Lunges
Squats
Skips (Knees at least waist height)
Monkey Humpers
Sideline to sideline
Recover slowsey—>Mosey—>at sideline 2 burpees
Recover slowsey—>Mosey—>at sideline 2 burpees
Recover slowsey—>Bernie—>at sideline 2 burpees
Recover slowsey —>high knees—>at sideline 2 burpees
Recover slowsey—>Mosey—>at sideline 2 burpees
Mary
On your 6 heel taps
5 BBS OYO
On your 6 heel taps
COUNT-OFF & NAME-O-RAMA
9 HIM’s
COT/BOM
F3 5 Qualities of a Virtuous Leader (https://f3nation.com/lead-right-q3/)
Candor– Graciously telling the truth and demanding to hear it from others
Commitment-Unwavering loyalty to a group and unflinching determination to accomplish its Mission (This breeds long term sustainable results)
Consistent-possess an unchanging nature, If you cannot be relied upon results will be inconsistent.
Contentment-Stable emotions that pursue joy instead of happiness. A content leader can abandon personal comforts for the greater goal.
Courage-Creating the habit of setting aside fear to turn hardship into grace. Accepting fear as necessary but overcoming it by being prepared and having self-control.
2 Peter 1:5-8
5 For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.
MOLESKIN:
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