Audio moleskin: No, you may not be able to do what you want today; no, you cannot meet every expectation today–yours and others; no, you cannot execute your whole vision today; but, doing something that moves you closer to your vision, doing some thing that expresses your love and breaks a link in the chain, doing one thing better than you did last year, last month, than yesterday, that is the road to progress, to happiness: to do something more, something better.
WoR: SSH, tie fighter, flap jack, seal claps
Da Thang: 4 corners: 1. 40x overhead press 2. 40x goblet squat 3. 40x coupon swing 4. 40x derkin second set: 1′ 40x coupon curls (2is1) 2′ 40x left side shrug 3′ 40x right side shrug 4′ 20x blockee Repeat all the above
The mountain didnβt move today. It was here before us. Itβll be here after us. Solid. Unshaken. Unimpressed.
But we moved. Our breathing changed. Our legs burned. Our minds negotiated. Every uphill step forced a decision β slow downβ¦ or lean in. And thatβs life.
Your work doesnβt move. Your responsibilities donβt move. The pressures at home, the expectations, the chaos β they donβt magically shrink.
So what has to move? We do. Our discipline. Our mindset. Our willingness to take the next step when it would be easier to coast.
Some will hit that hill strong. Some battled it. But every man here kept climbing. Thatβs what matters. The mountain stays the same β but every climb builds a different man coming down.
So when you hit your uphill this week β at work, at home, internally β remember this morning. Youβve already practiced the response. Lean forward. Short steps. Steady breathing. Keep moving. Because the mountain doesnβt moveβ¦but we do.
Warm-up: – SSH x25 (IC) – Arm Circles x15 forward / x15 backward (IC) – Imperial Walkers x20 (IC) – Mountain Climbers x20 (IC) – 10 Merkins (IC) – Jogged to the base of Lone Mountain
The Thang: – Push uphill until the top of mountain – Recover walk/jog down – Jog back to the flag – Sprinted the last 10 seconds
Moleskin by Banana Peel (audio): Acceleration: lead toward advantage: be better for others. Pastor: your influence is smaller than you know, but your impact is greater than you can imagine. We attract love; we don’t push it on others.
Audio: Reading excerpts of Lead Right from Q Source:
π¦΅π½π¦ΏLeg day!
Side straddle hops x11 IC Imperial walkers x11 IC Hillbillies x11 IC Body weight squats x11 IC Mountain climbers IC x11 Reverse lunges IC x11 Sumo squats x11 IC Jump squats x11 IC Courtesy lunges IC x11 Imperial Squat walkers x11 Single leg deadlifts IC x11 each leg Side lunges x11 each leg
Wall sit 30s Squat jumps x11 Wall sit 30s Donkey kicks x5 IC Wall sit 30s Pistol squats x11 OMD
Squat Jump Ladder = shuttle sprint + 1 squat jump each time: sprint to half court, then back to start, then full court: 1; back to start: 2; repeat
3x Boat + Canoe 10-30sec ea
Bear crawl 10m: squat jump ladder to 5 Crawl bear 10m: squat jumps ladder to 5
AAR: Adapt: Last week I had some knee pain, and I was scheduled to Q, to lead the workouts the next day. I talked with Gribble about it, and he offered to Q; I went ahead and did an arms day: curls, blockees, decline Merkins, and coupon swings. We adapted. The next day? No knee pain. F3 is open to all men: all fitness levels, all backgrounds, all beliefs, all secular, all men. If you’re considering F3, we promise we will adapt for you, and we promise you will grow in your ability to lead men in fitness, fellowship, and faith. Aye!
Da Thang: Ran ’round the mountain. pause 5 times for a set of 10x burpees
CoT: at first nervous about launch, wanting to deliver full group experience to FNG’s, then felt peace after expressing concern, knowing that the way we’re doing this is sustainable: 15 min a day and shared leadership, shared decision-making; that’s how we will grow, that’s how I’d advance in my career, my education, and my relationships.
AAR: Shared leadership: within core principles and common mission there is a lot of freedom, and that means differences of opinion; when we come together with single mind and purpose, great things happen. Unity does not require conformity. Building bridges of understanding requires listening and sometimes listening and listening. Sometimes it requires patient persuasion. Trying to do F3 alone doesn’t work; focus on shared values and common good. What is something I can let go of in the name of unity, knowing that in the long run the relationship is far better than doing things fast or the way I think they should be done?
F3 Emberwatch 