- When: 09/15/22
- QIC: Mr. Smooth
- The PAX: Napster, Leonidas, Spaghettios, Left Turn, Valdez, Tuck, 40, Check Please, IO (Respect), Yard Sale (Respect), Gru (Respect), Fracker (Respect), Drop Out, Recoil, Irish Goodbye (Respect), Zamboni (Respect), Oops, Jobu
The Hard Nocs PAX came ready to work and be leaders! It was truly an honor to lead this morning.
Today’s topic is being a Leader. Be a leader in your family at your place of work, in your community.
F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community LEADERSHIP!
Count-a-rama
John Quincy Adams quote: “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
6:35am – 6:40am Stretch/warm up in Cadence
The first exercise is the Reacher
Starting position, move in Cadence
Exercise
The Reacher
Limp member OYO
Downward dog OYO
Peter parker OYO
RECOVER
6:40am – 6:45am Mosey to the Spray parking lot
Starting position, move in cadence, exercise
Side straddle hops
The next exercise is
The Michael Phelps
Starting position, move in cadence, exercise
The next exercise is The Hill Billy
6:45am – 7:10am Mosey to Nocatee Fields
Partner up (one partner jogs to cones and back while other partner):
Total of:
100 Big boy sit ups
150 Merkins
200 Squats
250 Side Straddle Hops
(After you finish, plank for the 6 or join in as a leader with another brother)
Mosey back to Welcome Center
7:10am – 7:15am Wrap up: Reminder of the theme of Being a Leader. Remember that you don’t have to have a fancy title at work to be a leader, be a leader at home and in your relationships as well as in the community.
STRETCH
Downward Dog OYO
Peter Parker OYO
Butterfly OYO
Lay back and pull legs up to chest OYO
John Maxwell quote: “The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.”
Count-a-rama
Any FNGs?
Name-a-rama, Birth name, age, and F3 name
Prayer requests? F3 is not a religious organization, but I am a Christian and will lead us in prayer
Pledge
Picture