Weather: Fog, 63°F, Feels like 63°F, Humidity 97%, Wind 5mph from E
PAX: Flowers, Girl Dad, Farva, Irish Car Bomb, Macanudo (FNG), Swiper, Callsign (FNG), Levy
QIC: Knobs
At 5:30 Knobs ran through the Core Five Principles with the PAX:
• Free of Charge
• Open to all men
• Held outdoors rain or shine
• Led by men in rotating fashion
• End in CoT; I am not a professional so modify as needed
Mission of F3 is to Plant, Serve & Grow small workout groups for the invigoration of Male community leadership!
Credo is to Leave no man behind, but leave no man where you found him! Two FNG’s today so let’s introduce ourselves. No it’s time to mosey so we can start WarmARama!
WarmARama: 5:32 mosey down to parking lot.
• 20 SSH IC
• 10 Tappy Taps
• 10 Big Ones
• 10 Albatross Batwings 10 (Fwd, Back, Chinook, Seal Clap & Cherry pickers) with Johnny Dramas
Pre-Thang: At 5:35, Before we started I divided them PAX into 4 groups and explained the 5 stations. We started the exercises at 5:38. In their small groups the PAX did all exercises on the card, then moved to the next station. They especially hated Station #5 Killer Bees!
#1 Shoulders:
• Carolina Dry Docks 15
• Alt Shoulder Taps 15 IC
• Dive Bombers 15
#2 Legs:
• Apollo Ohno 15 IC
• Squat Jumps 15
• Alt Lunges 15 IC
#3 Abs:
• LBC 15 IC
• Big Boys 15 IC
• Freddy Mercury 15 IC
#4 Chest:
• Merkins 20
• Werkins 15
• SphinxMerkins 15
#5 Killer B’s:
• Burpees 5
• Broad Jump 5
• Bear Crawl to middle cone
• Repeat till get to next station
The Thang @ 5:50; 18 min; Three Man Grinder. Run around the circle at lake.
BOMBSS
B.O.M.B.S.S.
(In Succession)
• 25 Burpees
• 50 Overhead Claps
• 75 Merkins
• 100 Big Boi
• 125 Squats
• 150 Side Straddle Hop
• Rinse and repeat; 100 m run
CoT:
com·mit·ment
/kəˈmitmənt/
noun
1. 1.
the state or quality of being dedicated to a cause, activity, etc.
There’s a huge difference between a goal and a commitment. A goal is an outcome of your action; the commitment is the inner drive that sets the goal to begin with.
Are you ready to make a commitment to yourself?
We make commitments everyday.
Sometimes it seems easier to keep our commitments to others. It’s probably because we don’t want to let them down or have them think poorly of us. If we didn’t come through, we’d probably feel a bit guilty, too.
What about making commitments to yourself? What goals are you going to commit to?