Wasted welcomed 17 Pax (Dollar Bill, Sofa, Bada Bing, Gizzard, Prunetang, Saigon Sam, Stripped, Left Turn, Mervin, Buttercup, Narco, DDay, Terminator, Valdez, Sous, Shooter, and Ozark) on a gloomy morning at Hard Nocs to F3, a free, volunteer peer-led workout, and not being a professional, and having no knowledge of any injuries or fitness levels, so was up to each individual’s responsibility to exercise safe and modify as necessary to avoid injury.
F3 stands for Fitness, Fellowship and Faith. F3 has 5 core principles– Free, Open to all Men, Held Outdoors, Peer-Led, end with COT.
Getting Ready For The Expected While Being Ready For The Unexpected – There are four quadrants of preparedness: get right, live right, lead right and leave right
“Luck or good fortune often happens when opportunity meets with preparation.” ― Thomas A. Edison
COVID was unexpected and F3 prepared me in my own life
Warm-up: (5 mins)
- Deep Lunge 20 each leg
- Plank with arm raise- 20 taps each arm
- Squat Jumps in and out – 20
- SSH – 100
- Burpees – 20
- Side to side shuffle jump – 20
- Squat and side kick – 20
- BBSU – 20
Repeated plus a little ABS to top it off:
- Heels to heaven
- 6 inches to 90 degree
There are four quadrants of preparedness: Get Right, Live Right, Lead Right and Leave Right
The process of Preparedness is deliberate and sequential: Love is the accelerant of Preparedness
Proverbs 22, verse 29 – “You see a man skilled at his work? He will stand in the presence of kings; he will not stand in the presence of obscure men.”
NameORama / No FNG’s
Father, help us prepare daily to become the leaders you call us to be through deeper relationships and love, point the way forward for others and be the leaders in our homes and communities you know we can be.