F3 Welcome & Disclaimer
5:30 COT
– Side Straddle Hop X 25
– Imperial Squat Walkers X 20
– Baby Arm Circles x 15 each way
– Shoulder Tap Merkins x 15
– Indian Run Catch Me if you can with 5 Burpees
Negatives – 2 Stations 4 sets.
1- 15 x Rows under the table holding the negative, 15 Slow Merkins
2- 20 Squats, 20 Box Jumps, 20 Lunges
3- Pull-up Squat Combo 10 and 20. X 2
Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once
PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio
but only increasing the number of Burpees. Stopped after 2 rounds
– 10 Burpees OYO
Generous act – Diego 123 – The More you do the less your brother has to do.
Run-up the hill in revise every other time
– 100 Big Boys
– 200 Merkins
– 300 Squats
Aborama
– Flutter Kicks x 31
God calls us to love our neighbors as ourselves and often I am not so great
at that.
It turns out that relationships thrive when you take ownership and are kind to
other.
3 factors to kindness.
1-Withholding negative
2-Positive affirmation
3-Do one small act of generosity for them
89% of relationships improved even though it was one sided.
Intentional kindness – Identify the one person that you need to improve your
relationship with
1- Say nothing negative about that person – either to them or about
them to anyone else.
2- Each day find one positive thing you can praise or affirm about that
person and tell them and tell someone else. Pray for them.
3- Each day, do one small act of kindness or generosity for them.