WoR:
1. 5 core principles 5 burpees
2. 3 leg down dog / lizard lunge / twist
3. SSH
Da Thang:
11’s:
WWIII situp … box jumps at 2nd closest gazebo
HR Merkin … American Hammer (2is1)
Ring of fire:
1. dynamic glut bridge
2. 25x bicycle kicks
3. box cutters (flap jack)
4. penguins (touch toes)
5. 10x burpees
Circle of Trust: on band: https://band.us/band/100425927/schedule/4%2F100425927%2F920624580%2F20260225
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.
WoR: 3-leg dog, lizard lunge, twist
Da Thang:
1.0 mile mozy
Murph sets:
– 5 chinups
– 10 merkin
– 15 squats
192 ft elevation gain: 18 min up, 4 min down; what a rush!
Lessons learned: Next time park outside the city to enjoy more time away from the concrete jungle.
Audio: Reading excerpts of Lead Right from Q Source:
🦵🏽🦿Leg 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.
View on Strava:
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?
WoR: SSH
Da Thang: 5 alive:
1. Imperial walkers, 2is1
2. Squat
3. BBS
4. Burpee
5. Mountain climber (4count)
Candor: virtuous leader is responsible for group outcomes, requiring knowing hard truths. Asking for performance metrics; when there’s a gap: gentle in providing support and direction.
Da Thang: 4 corners:
F3 Emberwatch 