Love the great start to the week at an F3 workout at the Quagmire.  Here’s what we did around Rivergate.

Running warmup was a long one, we travelled about a mile. Hit these exercises on the way.

– High knees – Butt Kickers – Toy Soldiers – Karaoke

When we finally stopped running (and the PAX was vocal about telling me this is NOT a running AO) we did this for COP.

20 Seal Jacks

15 Imperial Walkers

30 Moroccan Night Clubs

15 Squats

10 Merkins

20 Mountain Climbers

15 Plank Jacks

15 Parker Peters

Mosey off to the fountain for a Dora 1-2-3

Partner Up

100 Wide Arm Merkins combined

200 Squats combined

300 American Hammers (2 count, no cheating yourself) combined

While 1st partner completes the exercise the other partner runs around the big circle and half the loop back to the fountain.

Once we finished I shared a small conversation on Leadership and taking Ownership. I’ve been reading Extreme Ownership by Jocko Willink. I wanted to share a great way to show leadership in your family, at work and in every aspect of your life a great trait to have is taking Ownership, of all of it! By taking ownership I mean taking ownership of your response, your emotions, the blame,  projects, decisions.  There are countless ways every day that you should take ownership of an issue.  But when it comes time to receive praise, do not take the credit…share with the team.  highly recommend Jocko’s book and his podcast.  Thanks Witch Hunt for my new addiction to his podcasts.

Next cycle, ran over to the red balls by Target, my favorite!

Bear crawl between balls – at each ball do 3 burpees

Easy on paper, hard on your body!

Mosey back to the Fountain for the last few minutes

20 Steps Ups

25 Dips

Time to head back to COT!

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Praises and prayers by PAX

An honor to lead,

Royale