Site: Trident
Site Q: Slick
Conditions: 30 degrees, Calm
Q: Lite-Brite
PAX: 31 PAX. Cousin Eddie, Slick, 12 Gauge, Flannagan, Saul, Little House, Ozark, Armbar, Hard Hat, Gator, Kickstand, Bobsled, Fine Print, Sweet Sweet, Convoy, Wait Time, Chicklets, Big One, Almost Famous, Canadian Bacon, Chippendale, Wentworth, Jeeves, Roadhouse, Honey Stinger, Lemu, Speed Bump, Skipper, Punching Bag, Griswold, Lite-Brite
FNG: None
5:30am
F3
-Fitness
-Fellowship
-Faith
5 Core Principles
-Free
-Open to all men
-Always held outdoors
-Lead in a rotating fashion
-Ends with a COT
F3 Mission Statement
-Plant, Grow and Serve small workout groups for the invigoration of all male community leadership
Disclaimer
-I am not a professional, modify as necessary
Circled up at the flags for Warm-A-Rama
Warm-A-Rama:
Sun Gods Forward (x15 IC)
Sun Gods Reverse (x15 IC)
Raise The Roofs (x15)
Cherry Pickers (x15 IC)
Moroccan Night Clubs (x15 IC)
Merkins (x15)
Tappy Taps (x15 IC)
Big One’s (x10)
Runner Stretch R (10 Count)
Runner Stretch L (10 Count)
Air Squat (x30)
5:40am
Counted off into four groups of four
#1 Paddy Cake Station (Push Group)
-20 Paddy Cake Partner Merkins
Push AB group
#2 AB Group (AMRAP)
Round 1 – Partner leg push downs (x10 each and switch)
Round 2 – Partner Big Boys
Round 3 – LBC’s
Round 4 – Heel touches
Push Coupon Group
#3 Coupon Group (AMRAP)
Round 1 – Coupon Curls
Round 2 – Coupon Press
Round 3 – Coupon Swings
Round 4 – Coupon Overhead Press
Push Lower Group
#4 Lower Group (AMRAP)
Round 1 – Air Squats
Round 2 – Bobby Hurley’s
Round 3 – Sumo Squats
Round 4 – Imperial Walkers w/ Squat
6:05am
Mary – 31 Rancid Style Hammers
Name-O-Rama
No FNG
Prayers:
- Backseat job search
- Chicklets brother-in-law Sam job search
- F3 Foundation gratitude from Honey Stinger on behalf of the group
Announcements:
- First Friday lunch
CoT:
5 ways to put the power back in willpower
- Create a personal “motivation mission”
- Ask yourself how your work…
- Helps coworkers
- Impacts the community
- Helps me grow as a person/professional
- Take the most inspiring of those answers and make them your mission for accomplishing goals
- Plan and Prioritize – Make a list of tasks , be realistic, break jobs down into reasonable pieces, delegate
- Schedule time for tasks you like – learn a new skill
- Take a break from the world – stay off of your devices
- Commit to getting started
Love you guys!
-LB 💡
