THE SCENE: Rain 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC
Imperial Squat Walker x 15 IC
Tempo Squat x 15 IC
Overhead Claps x 40 IC
THA-THANG:
Route 66 on Roids: 11 stops along route with 11 reps of each exercise at each location. Except location 11 which gets 66.
- Bolt 45s – 11 squats from standing to half then 11 squats from half to bottom out.
- Cooler (11 reps left and right) – Side plank on left, scissor kick up, back together, bring knee to chest (4ct); flapjack and do right side.
- Dan Taylor – 1 squat:4 lunge to next stop
- 11 merkin
- Baryshnikov Squats (11) – Feet pointed out, hips out, weight on toes, then squat.
- Smurf Jacks (11)
- 8 Count BB
- Bay City Scissors (Reps 1-5 Vertical scissor; Reps 6-11 horizontal)
- Split Jacks (11)
- Duck and weave – Pax line up and duck walk to next stop while last man Indian runs between each man.
- Flutter Kicks (66 IC)
To stairs at stadium
Squat every other step to top of seats.
Squat every other step to top of seats backwards.
Run stairs with Bobby Hurley at bottom of steps. Start with 1 Bobby Hurley and go to 10.
Back to AO
Flower boxes
10 BBS with feet up on flower boxes
10 each leg split jacks
MARY:
Australian Snow Angel – 10 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Detachment B-52; 5th Special Forces Group; 1st Special Forces
- Minimize fatigue because tired becomes careless
- If you show confidence, your team will have confidence
- If TL loses temper it effects judgement. Keep cool, think ahead, keep alternative plan in mind. Don’t be afraid to take advice from Team.
- Team Work – The key to success, only comes through constant practice and training. Realism must be injected into all phases of training.
- Teams that have good physical training have less health problems.
- Use tact when reprimanding. Don’t call someone out in front of their peers. Take them aside and let them decide how they are going to correct themselves.
MOLESKIN:
F3 is about building leaders. We build ourselves physically to endure more each day/week but we also learn how to lead the PAX. We can lead in any state and any AO. We are universally trained to lead.
It has been my honor and privileged to be the Brickyard AO Q but it is time to pass the leadership role to another. Herbie will be taking over as AO Q in the next couple of weeks. He is very capable and will lead us well. It will be a new voice up front and encourage, lead, and challenge all of us.
ANNOUNCEMENTS:
3rd F and Convergence on 8/10 will take place at 7am Big Ball (Worlds Fair) followed by breakfast and 3rd F at Redeemer Church at 17th and Highland.