Intro:

A lot of fun today. Excellent hard work from the PAX. My hats off to them. They even got to experience a surprise visit from “Gunther” in the beginning.

Disclaimer mentioned. No FNGs today. Mosey 15 feet to circle up for:

“Leadership is not about titles, positions, or flowcharts. It is about one lifestyle influencing another.” – John C. Maxwell

Warm-up:

12 SSHs

8 Windmills

Around the circle hamstring raises (I can’t ever remember the F3 name of these)

Dynamic Stretching Warm-up:

3 inch worms continuing to straighten legs further on each one

Ninety Squared Stretch – 3X each side

Rolling Crucifix – 3X each side

Table Twists – 3X each side

2 Way Lunge and Reach (yoga style) – 3X each side

Hamstring Reaches – 5X 

Can Openers – 10X each side

10 Chopper Throws (throw down across body) – 10X each side

Frankenstein Shoulder Circles – 10X each side and each way

Imaginary Jump rope for 30 secs

Ran 2 gradual increase of pace warm-up laps (shorter lap)

Mixture of exercises throught the laps: high knees, karoke, shuffles, bunny hops

The Thang:

“A leader is great, not because of his power, but because of his ability to empower others.”  – John C. Maxwell

Between exercises:

1. Round 1: One person shares a Praise/blessing/gratefulness topic for 15 seconds break before going to next exercise
2. Round 2: Prayer request: Same as round 1 concept. The focus is on:
   1. You
   2. Family
   3. Close friend

Exercises: 16 Stations + a Surprise Station (We were aiming to get through all of them but were not in a rush. We accomplished about 13.)

We broke up into 2 groups and then rotated the grouping of stations after the 8th station.

Station #1: Surprise Exercise: Donkey Kicks into a High Knee Jump – 18

Station #9: Single Leg Burpees – 6 each side

Station #2: Superman but with arms to the side and rotate shoulders up to ski; legs go up to – 2 sets of 12

Station #10: Back Widow (use elbows) – MAX OYO

Station #3: Under the hedge (Divebombers) – MAX OYO

Station #11: Pancake Pushup, then Dive Bomber to Diamond Pushup – MAX OYO

Station #4: Jumping Lunges – 50 each leg X 2 sets

Station #12: Ninja Tuck Jumps – 12 X 2 sets

Station #5: Deep Carolina Drydocks – 30 head touching ground

Station #13: Reverse Iron Cross Pushup (Rear Delts) – MAX OYO

Station #6: V-ups with a completely straight leg – 15; break 20 seconds, then 5

Station #14: Flutters – 40 

Station #7: Dips – Set 1: 25; Set 2: 15-20 max

Station #15: Body weight tricep extensions pushups – 9 

Station #8: Full body movement: Sprint to stop sign/Run backwards back

Station #16: Sprint ladder with cones (catch the person that goes before you; 3 second delay) – 1 round for each person chased

If waiting for the other group and your group finished first, then you get to pick randomly from a SURPRISE list. The one picked today by Group 1 was:

Surprise Exercise: Squat thrust jacks (burpee then a plank jack) – 10

COT:

Announcements: Invergence, Convergence.

Challenge to take 1 prayer request /week; Can you be an everyday prayer warrior?

Final Prayer/Send off

Thanks for the opportunity today to lead these fine min, Fish Stix!