5:30: Sanitarium: Jackson5 December 19th 2023 PLHS 27 Degrees
5:30am Welcome – F3 stands for Fitness Fellowship and Faith.
5 core principles of F3. 1) Open to ALL men. 2. Always Free. 3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).
The mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.
Credo: Leave No Man Behind, Yet Leave No Man Where We Found Them
Any FNGs today – NONE
Jackson reminded the PAX that he is not a professional. Modify as necessary.
5:35am Warm Ups:
Tappy-taps IC X 12
Big boys – IC X 12
Sungods 10 IC forward / 10 IC reverse
BobSled Stretch IC 10 Left Leg over right IC 10, Right Leg over Left Leg IC 10 Side-Side Straddle Hops IC X 15
5:40am Exercise: The Thang:
We instructed the PAX to partner up in groups of 2 or 4, but this ultimately lead to the entire grounp working out together This allowed for more chatter.
- Stations Sanitarium Corners
Sprint North to corner (North Washington and E Cary )
5 Burpees
20 Merkins
25 Monkey Humpers IC
20 Butterfly Kick IC
Sprint South to second corner (North Washington and Centennial Rd)
5 Burpees
20 T-Merkins
25 Air Squats IC
16 Frozen Freddie’s IC
Sprint East to Third corner (SE Parking Lot of PLHS)
5 Burpees
15 Superman Merkins
30 Sumo Squats IC
15 Big Boys IC
Sprint North to Fourth Corner (Shovel Flag Location)
5 Burpees
20 Shoulder Taps IC
30 Copperhead Squats IC
15 Box Cutters IC
6:00 OMAHA – All Pax return to Shovel Flag
6:10 Mary -Sarpy County Slammers IC
6:12 The Name-a-Rama:
Announcements and Prayer Request:
Annual Blood Drive 12/22
CSAUP 01/27
No Prayer Request:
COT:
I have 2 parts of my COT:
First Part:
Each week at work we receive a short email sales motivator from our Sales Development Leader – Rich Davis.
I want to share this with you to tie into my part 2 of my COT:
Motivational Listener:
It’s easier to be a motivational speaker than it is to be a motivational listener.
One path allows you to talk about anything you choose. The other requires you to tune into the story of someone else.
Try listening first to the stories of others. The exercise will reveal leadership opportunities that solidify relationships.
Part 2:
Today, I wanted to practice this LISTENING exercise by choosing 3-4 PAX member to SHARE the following information:
Length with F3
Who EH you to come out?
Background behind your F3 NAME
END WITH PRAYER:
-Jackson 5
