What a great morning to be alive and have the ability to get out and exercise our bodies. I’m always amazed by the additional amount of energy and enthusiasm I have on the morning of my Q. I’ve done many now but each morning I wake up immediately and am excited and ready to go. I, along with many others I’m sure, wake up every morning for F3 and fight the mental battle of fartsack vs getting up. 99.9% of the time I get up and go but Q days are just different and I’m thankful I am able to come out and lead. Today in the goodlands was about teamwork and humility. Teamwork equals success, we are only as strong as our weakest link. Proverbs 27:17 says iron sharpens iron, so one person sharpens another. No one left behind and put the person next to you in front of you. Lead by example and motivate each other. Welcomed an FNG that came along with FNG from Monday named GNC. Think a record for an FNG bringing another FNG, awesome to see the pax growing. Explained F3 and the rules etc to FNG and later in COT named him Free Balllin’.
First exercise……… lets mosey. Received the usual mumblechatter and complaining about not starting with SSH and “what’s this, running before an exercise.” Always amusing and Q got a good internal laugh from changing it up on the Pax. Anyway, moseyed around the parking lot to warm up then back to COT to begin exercises.
Mosey to next parking lot and perform exercises in another COT
alternating shoulder taps
counted off and formed 4 groups of 4. This was a teamwork competition consisting of running down to the far median and back twice while rest of team performed alternating 20 merkins and 20 squats until each team member completed their running. Q switched it up and losing team actually did 3 burpees while everyone else did 8 burpees. Did another set of this accept ran a shorter distance and only down and back 1 time while performing 10 Carolina dry docks and 10 big boy sit-ups. Losing team did 3 burpees and Q called on bada bing to pick number 1 to 10 and he chose 10 so everyone else did 10 burpees.
Mosey to bear crawl alley and lunge to first light tower then run backwards to bleachers. Perform set of 20 dips and 20 step ups. In cadence and in circle performed SSH and hello Dolly’s.
Mosey to next building and team up with one person doing wall sit while partner runs and jumps fence then runs to home plate and back.
Mosey back to circle and gave Pax choice of either 25 merkins or 10 burpees to finish.
count o rama
name o rama
name FNG – Free ballin’ welcome
prayer – Philippians 2:3-4
Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.
Always a great pleasure to lead and Q and be a part of F3