December 11, 2019|Paradise Bakery, Regency | AO – Paradise Island | 27°

PAX:  Blue Suede, Fire Walker, FDIC, Slow Pitch, Big One, Khakis (Respect), Jean Claude, Bubbles, The Plague, Greek Freak, Gunner, Safe Ride, Splinter

Q: Splinter

Welcomed 13 PAX to a beautiful morning at Paradise Island. Explained the mission of F3 along with the 5 core principles and reminded PAX that Splinter is not a professional so they needed to modify exercises as needed. 


PAX moseyed to the parking lot north of the lake for warm-a-rama• SSH 20 IC• Tappy Taps 15 IC• Sun Gods 20 IC (10 each direction)• Monkey Humpers 20 IC

PAX counted off and after a little first grade problem solving where split into teams, odd’s team 1 and evens team 2. 

The Thang

PAX moseyed to a near-by parking structure for a beatdown and a little F3 NASCAR (because who really likes to turn to the right?)

Round 1 

PAX, looking rather surprised to be standing at the bottom of a parking ramp, watched The Plague demonstrate a frog walk. Splinter then lined the PAX up to start with a quick sprint upparking ramp followed by 5 burpees at the top and then proceeded to frog walk down to the bottom of the ramp. Halfway back down the ramp there was a lot of negative mumblechatter about the frog walk….

Round 2 

PAX broke into two teams and formed a plank line one for each team at the bottom of the parking ramp to have a little one on one race to the top.  PAX on the left side of each line was thefirst runner after an 8 second countdown, when 8 count commenced PAX sprinted up parking ramp, while next PAX in line shifted to the left to repeat.  At the top of the parking ramp PAX performed 5 solo burpees and made a left turn to frog walk down back into plank line until all PAX have completed.  Again there was a lot of negative mumblechatter about the frog walk….

Round 3 – let’s have a little team race

PAX stayed in two teams and formed a workout line, one line for each team at the bottom of the parking ramp.  PAX on the left side of each line was the first runner after an 8 second countdown the first PAX was off up and around the parking structure, when the first runner sprinted up parking ramp the remaining PAX in line started the workout below and shifted to the left to repeat and ready the next runner.  

air squats x 30 IC

5 count and then perform lunges until next runner is needed

derkins x 20 IC

5 count and then perform lunges until next runner is needed

bonnie blares 20 IC

5 count and then perform lunges until next runner is needed

chicken peckers x 15 IC

5 count and then perform lunges until next runner is needed

hydraulic squats x 20 IC

5 count and then perform lunges until next runner is needed

Rinse and repeat if needed until all PAX had run their lap

Commenced with a mosey up the parking structure

Victory lap – the clearly defined winning team took 1 lap around top of structure while remaining PAX did burpees’ waiting their return.

Mosey back to shovel flags

Safe Ride volunteered to close the PAX out with 30 American Hammers IC.

Circle of Trust:• Splinter shared a little of what he has been working on and through over the past few years.o Relationships – like a good workout relationships should hurt a bit sometimes.  If you are not wounded by those you are in relationship with you are most likely not being very transparent or vulnerable.  There is a reason that the saying exists “we are wounded in relationship and we are healed in relationship” and it’s not just that it sounds nice.  o Emotional Maturity – Splinter tried to tell a bunch ofmeatheads that they have feelings and that they need to be aware of what they are.  Self-awareness is one of the foundational building blocks of a leader that will be able to endure and lead for the long haul.  

TAPSo Prayers for health and protection of our PAX and their familieso Prayers for new baby expected next weeko Prayers for those who are not able to be out due to injury

Coffeteria/3rdF discussion about team mission– Led by Blue Suede



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