30 and Breezy
F3 Welcome & Disclaimer
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)
Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)
Mosey to field on Northshore side of the Asylum at the base of Grinch Hill. Once there, partner up.
Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone. Rinse and repeat.
Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5. We had 2 Rounds:
– Dry Docks
– Narrow Squats
– Wide Merkins
Mosey to SP
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back. Switch.
Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)
Number off and Name-O-Rama (31 PAX, 2 FNGs)
Character vs. Reputation
“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man
Wearing the F3 means something. It means you are CHOOSING to be a man who pursues more than the status quo. That you ACCEPT responsibility to REJECT passivity and LEAD. You live by a code, I am Third…God, Others, Me. Character is built through adversity. Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually. With each workout our character is shaped a little more.
“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
It was chilly, breezy morning, but we kept moving. We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile. It was an honor and blessing to lead this morning. And just think…we get to do it all again next week!