Be That Somebody – Sua Sponte Leadership

16 Pax greeted YHC on a spectacular Nocatee morning at HardNocs.  Welcome to F3, read modification statement, quick count a rama and then read this weeks Q point, SUA SPONTE LEADER (Q4.1) –  A Man Who Has Been Freed To Lead

• Sua Sponte is Latin for “of his own accord”.
• Sua Sponte is also the motto of the United States Army’s 75th Ranger Regiment.

Warm a Rama:

• Mosey lap around parking lot stopping for warmups exercises reviewing the Spurs for this weeks Qpoint.

Second stop Spur 1 – Make clear the Mission – Recited Mission of F3

• Side Straddle Hops 15X
• Imperial Walker 10X
• Slow low squats 10X

Next stop Spur 2 – Teach all you know

• Walk out merkins 5X
• Calf stretch 10 count each side
• Peter Parker 10 count each side

Last stop Spur 3 – Incentivize I2 (Individual Initiative) and Gracefully manage the inevitable Failures:

• Down dog, Valdez, good mornings
• 8 count Body Builders 5X

The Thang 1:

Set 1: 30 Merkins, 30 Mountain Climbers, 30 Jumping Squats, 30 Shoulder Taps, 30 Leg Raises, 400 meter lap

“It will never rain roses: when we want to have more roses, we must plant more roses.” George Eliot

Set 2: 20 Push-Ups, 20 Mountain Climbers, 20Jumping Squats, 20 Shoulder Taps, 20 Leg Raises, 400 meter lap

“For change to happen in any community, the initiative must come from the individual.”Dalai Lama

Set 3: 10 Push-Ups, 10 Mountain Climbers, 10 Jumping Squats, 10 Shoulder Taps, 10 Leg Raises,  400 meter lap

Thang 2:

Break into two teams for two rounds.

• Team one bear crawl first island, lunge walk to second island and then mosey back
• Team two – 5 burpees, 10 static lunge each leg, 15 big boy sit-ups

Thang 3:

Mosey to the Nocatee gym and do a set up of monkey humpers and pickle pounders (both in cadence) for the viewing pleasure gym patrons! Hopefully we get a mention on the Nextdoor App!

Stair lap and mosey to circle for Mary and Cooldown

Dealers Choice in cadence

• Zamboni- Pickle pointers
• Brown – Hello Dolly’s
• Bada Bing – Box Cutters
• Oops – Flutter Kicks

COT

Count a Rama

Name a Rama

Final Quotes on Sua Sponte: “F3 could not function without HIMs willing to be That Somebody.” Dredd

Heisenberg embodied being “That Somebody”.  Let’s all try to be “That Somebody” in our families, work and in our community!

Announcements –  Beach beatdown this Saturday at Mickler led by DDay. 2.0’s welcome.  Trinity Clay shooting on 11/11.  Christmas party is coming at American Legion (stay tuned for date). Give2Give campaign is coming soon for F3 Foundation.  Please consider donating!

Prayers for Name Tag’s girlfriends son, Jake, going through a tough time, prayers for Heisenberg’s family,  for Ian and Crotchless’ family and for GOD to guide us in being Sua Sponte leaders this week!