Workout F3

February 7th 2023|Paradise Island | 22 degrees F

#’s Pax: 20

QIC: Double Dip

4:45am      Pre-Run: Swiper, Low Flow, Double Dip, Vandaley, Milo, Black lung

5:15am Welcome –

Mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

FNGs today – 0

Double Dip reminded the PAX that he is not a professional.  Modify as necessary.  From this point forward there is a real risk of injury.  

At 5:18am Warm-a-rama: 

Every mile you have the following exercises to compete.

  • 15 burpees
  • 15 oh yaaaas
  • 15 pickle pushers
  • 15 Monkey humpers.

At 5:55am         

  • The Name-a-rama: Grills, FDIC, Gunner, Tight Lip, Splinter, Paramount, Umpa, Tin cup, Swiper, Milo, Low flow, Invictus, Slow pitch, Hine sight, Vandaley, Black lung, Sibiria, Skipper, Khakas, Double dip
  • Announcements:
    • Q source inside 
    • Heartland hope
    • Polar plunge
    • CG brink builder
    • Golden spike convergence

Prayer Requests:  

  • Page 
  • Cancer
  • Earthquake tragic 
  • Umpa lumpa sherie


Yesterday I confronted a coworker about their behavior and told him to rethink about coming back next year.  The day before I made a suggestion to my boss about at upcoming event.

“How are you doing on this week’s challenge to do one uncomfortable thing every day?

What I love about this challenge is it immediately brings to your awareness certain things you’ve been pondering but not doing.

It also causes you to look for opportunities on the other side of discomfort.

Finally, it challenges you to confront whether you are a comfort-driven or purpose-driven person.

Comfort-driven people sacrifice some of their purpose to preserve their comfort.

Purpose-driven people exchange some of their comfort to accomplish their mission and fulfill their purpose.

You can serve your comfort or your purpose. Whichever one you decide to serve comes at the cost of the other. Not entirely, but in meaningful amounts.

I hope this week’s challenge heightens your awareness to make the best decision for you.

The time is now. Do the work.” From Brian Kight

Aye! Double Dib

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