THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- High Knees down and back
- Side Shuffle up left back right
- High Skip – down back
- Heel Kicks- down back
THA-THANG:
Circle circle Circle-
PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.
Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed. Rest of the PAX is doing exercise prescribed till the ruck gets to them.
- RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
- RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
- Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.
MARY:
5 Min EMOM- Burpess and suicides.
- Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
- Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
- Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
- Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
- Rd 5- 3 Burpees, 4 lines
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.