I showed up to Alcatraz Saturday morning a little unsure of what my Weinke read.  The rains the day before made it impossible to use the fields and for some reason this morning looked extra gloomy…like it was the darkest day I’ve ever posted. As we start gathering I can tell that today is only going to be filled with F3 vets and mentors, so it better be time to step my game up or I’ll surely hear it in the mumble chatter. 9 of us pulled together and I gave the standard disclaimer.  Decibel and YHC will have the Q.

The Thang

Mosey out of the park down the street and around the circle.  Should have grabbed a light because we could barely see a thing…but everyone made it back in one piece.

COP

20 SSH 10 Windmill 20 IWs 20 Squats 20 MNCs 10 Merkins 20 MCs touch of Yoga

Sine the fields were soaked, audibled to stay in the parking lot.  Quickly realized that for my 30 minutes I would be long some time, but I’m happy to say that I started making stuff up and it kept everyone moving and the sweat flowing, so this part’s a little messy.

25 squats run 40 yards other side of parking lot 10 burpees

run back 20 jump lunges run back 20 CDDs, basically I started calling off shoulder or leg exercises

Next group we did lunge walks 1/2 way, jog out the rest. Then bear crawl 1/2 jog rest. added some bomb jacks in there somewhere, few more burpees.  You call it: crabwalks or bear crawl, then switched. Little mumber chatter and the PAX was working hard so I hope they felt it worth while.

My 30 minutes finished up and the next 30 was given to Decibel.  His part was easy…I mean easy to write, very hard to do!

Sally Up and Sally Down (whole lot of AWFUL)
Sorta Murph:  U vs U and mix these 4 things up until all completed.
50 Pull ups
100 dips
100 rows
4 laps around Runde

Gathered back the PAX and…
LBC until 6 is in
Pretzel Crunch x10 each side
Dying cockroach x20
Twisting plank x10
LBC x20

Moleskin

I started this morning discussing a great post by Stinger this week, and how I truly love what F3 has done for me over this last year.  I’m in the best shape of my life, I’ve learned so much about being a better leader, husband and father (so I thought). But am I?  Read Stinger’s post and tell me if you feel this way…

You can link to that post here : http://f3nation.com/2016/01/12/a-gentle-reminder/

I’ve been having similar conversations with my M, and if she’s like most M’s out there she doesn’t sugar coat her feelings.  And her feedback to me is, “Josh, F3’s been great for you, but I’d like you to stop talking about being better and take action.”  Her reality is that I work too much, I don’t spend enough time with her or my children, and when I am home I don’t put quality effort into the time with them. So today I shared my One Word for 2016.  It is “Deliver”. It’s time for me to put this knowledge and work into action, and Deliver for my family, their spiritual life and at work.  So that’s my focus for this year.  You all can help me be accountable to this goal!