AO: shamruck
Q: Mermaid
PAX: Mermaid, Polly, Baby Boomer, Honeydew, Drano
FNGs: None
COUNT: 5
We came, we saw, we rucked
Q: Mermaid
PAX: Mermaid, Polly, Baby Boomer, Honeydew, Drano
FNGs: None
COUNT: 5
We came, we saw, we rucked
Tag: Baby Boomer
Gulfwood
AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Baby Boomer, Mermaid, Eliza, Lizzy, Polly, Trojan, slappy
FNGs: None
COUNT: 8
WARMUP:
Q: Fabio (Joe Hamilton)
PAX: Baby Boomer, Mermaid, Eliza, Lizzy, Polly, Trojan, slappy
FNGs: None
COUNT: 8
WARMUP:
THE THANG:mosey through Gulfwood. Say good morning to Drano with some monkey humpers
MARY:
ANNOUNCEMENTS: Srarfish convergence, 1/31. Another GoRuck
COT: we are justified by faith, not by works. That doesn’t give us a right to sin but goes give us freedom from condemnation.
Staying warm
AO: shamrock
Q: Anchorman
PAX: Mermaid, Pool Boy, Dumpster Dive, Drano, Anchorman, Baby Boomer, Honeydew, Stitch
FNGs: None
COUNT: 8
WARMUP:
Run in place
10 jump squats
10 SSH 4ct
Speed skaters
Mountain climbers
Runners stretch
Q: Anchorman
PAX: Mermaid, Pool Boy, Dumpster Dive, Drano, Anchorman, Baby Boomer, Honeydew, Stitch
FNGs: None
COUNT: 8
WARMUP:
Run in place
10 jump squats
10 SSH 4ct
Speed skaters
Mountain climbers
Runners stretch
THE THANG:
Mosey to Abs area
25 flutter kicks 4ct
Donkey kicks 15 each side
Pilates 50
Mosey to school steps across the road
Partner A runs the steps
Partner B does merkins
Do this 3 times
Round 2
A runs
B American Hammers
Do 3 times
Round 3
A runs
B toe merkins
Do 3 times
Mosey to chapel door
We did all 3 rounds again, but only 1 per round. We ran the rectangle sidewalk instead of steps.
Mosey back to ab turf for dealer’s choice where pool boy enlarged only one of our butt cheeks.
MARY:
10 burpees and 10 jump squats
ANNOUNCEMENTS:
COT:
“Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful. Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
Colossians 3:12, 14-16 ESV
[virtuous-leadership-school] QSource 3rd Foundation: Language
AO: virtuous-leadership-school
Q: Borg
PAX: Honeydew, Pool Boy, Scratch-off, Mermaid, Drano, Baby Boomer, Borg
FNGs: None
COUNT: 7
WARMUP: Coffee, Stories from the week, Prayer
Q: Borg
PAX: Honeydew, Pool Boy, Scratch-off, Mermaid, Drano, Baby Boomer, Borg
FNGs: None
COUNT: 7
WARMUP: Coffee, Stories from the week, Prayer
THE THANG: The Language of F3 and Virtuous Leadership
– The lexicon causes confusion, teaching opportunities, connection through conversation, because I have to be able to learn and then speak your language.
– The meaning of “evolutionary.”
– Sad Clown
– HIM
– Having the 6
– F3 logo, especially in meeting strangers, all of a sudden you have a common bond.
– VLS and Shieldlock – sames and differences
– What do you need in order to reset? Prayer, exercise, quiet, outside, coffee with a friend. Consider how you would adjust, if you lost the ability to do that/those activities. How do you prepare for disruptions to those activities?
MARY:
1. Pool Boy suggested we move towards a guided mtg format. This makes sense to promote teaching how to Q and for duplicability as we execute “Addition by Division.” Pool Boy will model his suggestion in two weeks, when he Q’s.
2. When did you get on the scale last?
COT:
1. Never end a meeting without asking, “Who’s got the Q next week?” Keep the Q calendar full.
2. Have a pocket Q ready, always. A “Pocket Q” is the content (studied topic, exercise list) that you stand ready to lead and that requires zero prep time, because you already know what you are going to do when, unexpectedly, there is no Q.
The Jolly Bengali Q
AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches
THE THANG:
Grab a CMU –
Circuit workout, all in cadence, while listening to culturally significant music of my choosing.
Tempo goblet squats x 10
CMU curl to press until it hurts
See saw lunges x 6 each leg
Bench press
Goblet swings 4 count x 10
Run a lap, do some burpees.
MARY:
N/A
ANNOUNCEMENTS:
Nope
COT: have you cleaned your ears lately? Like, REALLY gotten in there and cleaned them?