AO: Wolf Den (Chiles High School)
Date: 6/2/21
QIC: Angus
PAX: Iron Horse, Pebbles, Mensa, Dimples, Houdini, Carbon Copy, Gameboy, Jaws, Square Root, Bambi, Fruit of the Loom, Oregon Trail (13 Total)
Lord’s Prayer
Warm-Up (All done IC)
– SSH
– Imperial Walkers
– SSH
– High Knees
– SSH
– Ass Kickers
Mosey toward the track
– Cherry Pickers
– Little Arm Circles (Fwd/Bwd)
– Cherry Pickers
– Tiny Wings
– Cherry Pickers
Mosey to the Endzone
– Plank
– Shoulder Taps
– Plank
– Plank Jacks
– Plank
– Maktar
The Thang:
TABATA
There were six stations set up in a circle at the center of the Football field and Pax were broken up 2 per station.
For our time we did 30 seconds of AMRAP and 10 seconds of travel between stations.
3 Rounds. With 30 seconds between each round.
The exercises for each round were broken down as follows:
Round 1
1. High Knees
2. Merkins
3. Burpees
4. Jump Squats
5. Mountain Climbers
6. Little Baby Crunches
Round 2
1. Flutters
2. Side Straddle Hops
3. Hand Release Merkins
4. Burpee
5. Jump Lunge
6. Maktar
Round 3
1. Plank Jack
2. American Hammer
3. Ass Kicker
4. In / Out Merkin
5. Burpee
6. Lunge Squat
We ended up getting through the the first set of 3 rounds and a second set of the first 2 rounds.
Mosey back to the Flag
Circle up for Ab-o-rama (IC)
– LBC
– Flutter (Low and Slow)
– LCRC
Wrapped with Iron Horse calling Burpees to finish
Moleskin / CoT:
There was a kid who had a bad temper. His father questionably a smart fella gave him a bag of nails and instructed for every time he lost his temper to hammer a nail into the fence.
Assuming he was a good kid. On the first day he hammered 25 nails in the fence.
The boy gradually began to control his temper over the next few weeks, and the number of nails he was hammering into the fence slowly decreased.
Eventually, he discovered it was easier to control his temper than to hammer those nails.
Until the day came when the boy felt he was able to control his temper. He told his father the news and the father suggested the boy now remove a nail from the fence every day he kept his temper under control.
The days passed and the young boy told his father all the nails were gone. The father took his son by the hand and led him to the fence.
They took a moment and his father asked. What do you see? The son replied, all the nails are gone. The father with some heaviness says. You have done well, but look at the holes left in the fence. When you say or do things in anger, they leave an impact just like with the nails and the fence.
There is some damage that can’t be undone.
F3 is more than a workout. Our mission is to plant, grow, and serve small workout groups for men. To invigorate male community leadership.
Notably, Virtuous Leadership.
In F3 terms those virtues are outlined as:
Candor
Commitment
Consistency
Contentment
Courage
But you must also be effective.
What is an Effective Leader: Influencing Movement to Advantage.
Necessary Skills:
Vision Articulation Persuasion Exhortation
We distinguish the two on purpose because an Effective leader is not the same as a virtuous leader. It could be argued, Hitler was an effective leader.
To lead right we must be effective AND virtuous.
Now, I’ll leave y’all with this:
James 1 verse 19 and 20 says
Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. (James 1:19-20, ESV)
And it goes on to say:
Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls. (James 1:21, ESV)
That’s all I’ve got. Y’all have a great day and let’s get after it.
Prayer
Pledge
Angus Out