May 11th, 5:30 AM, The Steel Mill, Halleck Park, 73 degrees clear skies
Pump you Up
PAX: Ditty, Port Pirate, ICB, Shingles, Duracell, Skidz, Low Flow, High Life,& your Q Squeaky Clean
5:30 AM- Welcome to F3, Fitness, Fellowship & Faith. The mission of F3 is to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
The 5 core principles of F3.
1. Open to all men
2. Always FREE
3. Always held outdoors
4. Lead in a rotating fashion
5. Ends with a Circle of Trust (COT)
5:35 AM- Warm-o-Rama
​15 SSH (IC), 10 Big Ones, 15 Imperial Walkers, Sun Gods, Cherry Pickers
5:40 AM- The Thang
​Count off into 3 groups. Station one, Upper Body, Station two- Lower Body, Station three- Abs. Each station we completed the six exercises then moseyed to the next station with our weights. Rise and repeat. The stations are separate around the duck pond.
6:10 Name-a-Rama
Announcements-
Prayer Requests-
COT- 9 Things Sports and Business Do
1. The best know what they want.
2. The best build a great culture
3. The best do ordinary things better than everyone else
4. The best are mentally stronger
5. The best overcome their fear of failure
6. The best build great relationships and teams
7. The best transform negativity
8. The best think like rookies and overcome the curse of experience
9. The best care more
No once creates success alone. We all need a team to accomplish something great. The best leaders and teams utilize the 4 Cs. They communicate, connect, commit and care.
Aye! Squeaky Clean