Thanks for showing up and putting in the work HIM!
PAX: DilbertBig MacMixTapeHappy MealFrancPlungerLa CroixCaptain HookPicardSideboobHorryMcFlyBam BamAl DavisGift wrap PonyTail-FNG
QIC: Miles (VQ)
5 core principles
Cherry Pickers-IC 15
Indian Run Sack Carry #1
All 3 Ss (Strength, Speed, & Stamina)
Sprint to front with 40lb sac drop for next guy in back to pick up.
To front of School
Scene 1: stamina workout
Rocky Balboas-IC 25
Wheel of Merkins-OYO 4 sets
Al Gore for the 6
Gas Pumps-IC 25
Ballerina Toe Squats-IC 25
Indian Run Sack Carry #2 (All 3 Ss)
Move to playground
Scene 2: strength workout
10 shoulder press
Run to center AYG
Repeat Top Gun set #2
Indian Run Sack Carry #3 (all 3 Ss)
To next parking lot
Scene 3: speed workout
Indian Run Sack Carry #4 (all 3 Ss)
High Plank 1 min
Back Plank 1 min
Plank Jacks-IC 25
Crab Jacks-IC 25
Lessons learned from joining F3
The meaning of the 6-person behind; backside
There is an obvious workout 6, we have all been there.
We need to keep encouraging them. However, F3 is more than a workout. Each morning there is an:
And the 6 that has not shown up yet!
Let’s make sure that we connecting to encourage the not so obvious 6s as well!
Ball of Man-prayer
Name FNG – Pony Tail EH’d by Dilbert
Thanks for showing up to my VQ! It was an honor to grow with each of you.
Keep showing up!