An impressive 19 Pax at The Ranch this morning. Chicken Wing visited Fort Mill from his new hometown of Charleston. We gave him a friendly “welcome home” beatdown. An FNG joined us today. We named him Rooter because he heard about F3 during Dredd and OBT’s speech at the Rotary Club. Zima gave him the final headlock.

Mosey to the parking lot near the playground

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and  Rosalettas (15x)

Mosey to the next parking lot near the soccer field

Pyramid Drill: At each station/corner, do LBCs, Hello Dollies, Freddie Mercury’s, double count in increments of 5 until we hit 20 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the driveway along the soccer field:

Windsprint 1: Run to the first and trees along the driveway and do Tuck Jumps (10x) at each one

Windsprint 2: Run the first and second trees along the driveway to the field lights and do Russian Twists (20x) at each one

Windsprint 3: Run the first and second trees along the driveway to the field lights and do Bomb Jacks (20x) at each one

Mosey to the wall and do people’s chair (3x)

Mosey to the benches near the basketball court:

Drill 1: Dips (15x), Steps Up (20x), Ab Crunches (15x)

Drill 2: Decline Merkins (15x), Jump Ups (15x), Ab Crunches (15x)

Drill 3: Incline Merkins (15x), Steps Up (20x), Ab Crunches (15x)

Mosey to the next parking lot

COP:

Superman (10 second counts) and Pepper Grinders (15x)

Moleskin:

Your words have power. What you say can either build or destroy the hope of others who are around you. Choose your words wisely to ensure that they are inspiring others.

What is said out of our mouths reflect what is in our hearts. In order to speak words of encouragement, we need to make sure that our hearts are pure. A heart that is full of hate or anger can prompt us to say damaging things that cause pain and regret. What has been said cannot be unsaid or unheard.

As a High Impact Man, your purpose is to be a beacon of light for others. Guard your heart from negative influences. Choose to surround yourself with positivity. Don’t use wicked words that destroy hope. Use words that encourage, inspire and motivate yourself and others.