12 PAX: FireWalker, Trench, Ferdinand, Echo, Cobalt, Unicycle, Chernobyl, Tony the Tiger, HuHot, Borat, Skidz
5:15am – Zorro welcomed the Pax to F3 reminding them of the Mission to Plant, Serve, and Grow small workout groups for the invigoration of male community leadership. F3 Core principles were stated 1) Open to All men 2) Always Free 3) Always held outdoors 4) Lead in a rotating fashion, and 5) Ends in a Circle of Trust (COT). Zorro shared that we are going to be doing leg day.
5:17am – Started with side steps against band resistance for 60 yards (hips don’t lie).
5:20am- Did the one and only burpee of the day.
5:21am – completed a quick feet up up down down on the stairs for 30 sec on and 10 sec off for 5 rounds. Then did lunges up and across the bleachers for two rounds. The Bulgarian split squats for 20 reps on each leg followed up with 10 single leg squats on each side. Lunges and squats sets were then completed again.
5:34am – Back to the bands for backwards monster walks because our glutes needed more.
5:35am – Vertical jumps (x10) to the ceiling and then followed by broad jumps for 3 rounds.
5:40am – Ran three team sprints to work on getting away from any ornery dogs. 3 total rounds with two sprints each. Completed this cycle twice.
Zorro shared about discipline and needing to find someone such as your M or another PAX member to come along side of you to help keep you accountable. He then also shared about Grace for yourself when you don’t complete an expectation of yourself or mess up. Jesus has grace for you and you need to have grace yourself.