October 13, 2021| AO – Paradise Island |53 °F

PAX:   Saferide, Grillz, FDIC, Tater Tot, Sidedish (Hate), Vandelay (Respect) Gunner, Second Chance, Jean Claude, Greasefire, Slow Pitch, Icy Hot, Tin Cup, Khakis (Respect) and Saul  

Q: Saul welcomed 15 PAX to Paradise Island. Saul explained the mission of F3, checked for FNGs and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed out of the Paradise parking lot and over to the US Bank parking lot

•           SSH 25 IC

•           Windmills 5 IC

•           String Rippers 10 IC

•           Sun Gods, forward and backward 10 IC

PAX moseyed out of the US Bank  parking lot and around the lake to start The Thang.

2 – The Thang

First, the PAX stopped at the apartment leasing office off Pacific street and did the following exercise(s):

  • Merkins 10
  • Tempo Merkins 10
  • Alternating shoulder taps 10
  • Jump Tucks 10
  • Burpees 10

Second, the PAX ran to Harney/Regency Pkwy and did the following exercise(s):

  • Dips 20
  • Decline Merkins 10
  • Burpees 10

Third, the PAX ran to the top of hill and did the following exercise(s):

  • Bobby Hurleys  20
  • Hillbillies 20

Fourth, the PAX ran back to the Paradise parking lot for 6MOM.

3- Six Minutes of Mary

  • Low Dollies
  • Flutter Kicks
  • LBCs
  • American Hammers

The Importance of the COT

This is one of our core values: we always end in a COT. Of all the values, this is the up there as one of my favorites over my last 3 years with F3. Not only do you get a free workout, but you get a daily dose of wisdom or a heartfelt story to start your day. It’s like the cliff notes version or a cheat code for life.

We memorialize the COT in our BB. In a sad way for Nugent, it allowed him to leave his heartfelt thoughts about F3 and being part of a team.

As the Q for the day, you shouldn’t take preparing for your COT lightly. This is not part of the workout where you wing it. You never know how your COT might pick someone up that needs encouragement.

A lot of times when I give my COT it is typically about something I am dealing with in life. I guarantee you at least impact one person with your COT that has a similar struggle. Don’t be afraid to share part of yourself, someone will benefit.

Coffeteria at Paradise Island followed with Q Source Discussion regarding Candor          


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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Paradise Island

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