THE SCENE 63 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
10-9-8-7-6 Burpees OYO
Forward Baby Arm Circles x12 IC
Reverse Baby Arm Circles x12 IC
Narrow Squats x20 IC
5 Burpees
Diagonal Lunges x10 each leg IC
Mosey to open field and line up at the first cones
Escalation
– Partner with Battle Buddy of similar fitness level.
– There are six stations, each has an exercise to be completed on the spot and an exercise involving shuttles
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot.
– As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two minutes at each station, 30 seconds to move to next station (1 cycle = 6 stations)
Station Shuttle Exercise Exercise on Spot
1 Sprint (x2) Diamond Merkins
2 Bear Crawls Star Jumps
3 Lunges Burpees
4 Sprint (x2) Dry Docks
5 Bear Crawls Jump Squats
6 Lunges Burpees
After first cycle…4ct Flutter Kicks x20 IC, 4ct American Hammers x20 IC
Repeat Cycle
Mosey to SP
MARY
4ct Flutter Kicks x25 IC
Hello Dolly x20 IC
COT
Number Off and Name-O-Rama
BOM
HIMs
We talk often of being a man of impact (HIM) at F3. Something that has been helpful toward this end for YHC is a definition of manhood I learned over a decade ago. Definition of Manhood – Reject passivity, accept responsibility, lead courageously and expect a greater reward. HIMs impact their world, they are men who move toward chaos and conflict and bring positive change. To do this we must distinguish between interest and commitment. We can show interest in something, but never act. Commitment requires action, and often sacrifice. I speak with a lot of guys who are interested in coming to F3, but when 5:00am rolls around they are more committed to sleep. HIMs aren’t just interested in doing the right thing, they are committed to it.
This morning, the men in the COT have already won a victory…they committed to being there with their brothers in the gloom and came through. That’s what being a HIM is all about…showing up.
Take stock of your world. Is there an area where you need to move from interest to commitment? Take the momentum of the morning and roll it over into home and work. Leave a mark!
MOLESKIN
The men of WFP know how to show up and work hard! We hit the ground running and didn’t let up until we started numbering off. TClaps to everyone who came out to get better!