Moving up

WARMUP: ssh, iw, hbw, windmill, cherry pickers

THE THANG:
Mosey around TCES drop off line and back to beginning of GHMS loop.

4 corners in GHMS car line loop
Station 1: 40 mtn climbers
Station 2: 40 reverse lunges
Station 3: 40 glute bridges
Station 4: 40 Superman pulls

We did 2.5 rounds, then a short round of bench work under the breezeway:

10 Step-ups each leg
20 Dips
10 Lateral step ups (each leg)

MARY: no time
ANNOUNCEMENTS: read newsletter
COT: yes

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Island hops

WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers

THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down.
Aisle 1: 10 merkins – run (short aisle)
Aisle 2: 15 squats – shuffle L
Aisle 3: 20 plank jacks – shuffle R
Aisle 4: 25 calf raises – nur
Aisle 5: 10 jump squats – run (short aisle)
Aisle 6: 10 merkins – run (short aisle but 2x islands).

MARY: flutters, navy seal sit-ups , dying cockroaches, lbcs
ANNOUNCEMENTS: trash pickup, American heart walk challenge (contact Sasquatch)
COT: yes

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Q3.5-Articulation

Link to text: https://f3nation.com/articulation

The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.”

The 3 Core Spurs (Takeaways):

  1. Every person can articulate, but most choose not to.
  2. Articulation is a skill that improves with practice.
  3. Articulation is about understanding, not liking.

Principle 1: Men often keep their visions locked in their heads due to fear of failure, lack of confidence, or pure laziness.

Principle 2: Articulation is not a genetic gift reserved for charismatic orators; it is a leadership muscle that must be broken down and rebuilt through deliberate practice.

Principle 3: Articulation is successful when your people comprehend the destination, even if they dislike the discomfort required to get there. Persuasion and buy-in come next, but clarity must come first.

Socratic: Where in your daily Concentrica (marriage, parenting, work) have you failed to practice clear communication, resulting in alignment drift?

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Can’t outrun being anxious!!!

Omitted! All Veteran PAX
WARMUP:
shared route, some pre stretched others pre walked
THE THANG:
Right on Munn
Left on Old Kingsley
Cross Hwy 160
Left on Sun Belt Drive
Lap around lot perimeter
Out on Wamsutta to Hwy 21
Back to Kingsley loop x 2-3 laps
Back across to 160 to COT
MARY:
She was missed
ANNOUNCEMENTS:
Newsletter, Bethel, Trash Pickup, La Grama, Stuff the Bus
COT: Always in our hearts.

Can’t outrun being anxious!!!

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Whoa

WARMUP:

  • Mountain Climbers,
  • Strawberry Pickers,
  • Windmills

THE THANG:
Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light.

  • 200 Merkins
  • 400 Squats
  • 600 LBC’s

Mosey back to COT

MARY: NA

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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Cinder blocks and street lights

WARMUP:
-Moroccan nightclub
-imperial walkers
-cherry pickers
-side straddle hop
THE THANG:
-at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12
-with cinder blocks -> 100 sit-ups with press, swings, squats
-at each light squats, side straddle hop, merkins, and LBCs – reps 3,6,9,12,15
-30 overhead claps, 50 LBCs, 30 side straddle hop
MARY:
ANNOUNCEMENTS:
-Bethel Men’s Shelter
-Stuff the bus
COT:

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Taser!

WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge


American Heart walk – contact sasquatch


COT: yes

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Vision (Q3.4)

The difference between sight and vision is sight sees what’s in front of you while vision sees where you’re headed.

Vision is the ability to see what ought to be done and communicate it in a way that motivates action.

Vision isn’t just dreaming about the future. It’s seeing reality clearly, recognizing the gap between what is and what could be, and helping others move toward that better future.

Vision Requires Action
Vision without movement is simply wishful thinking.

  • Every workout begins with a plan.
  • Every project begins with a first step.
  • Every relationship improves through intentional action.

Vision Starts with Seeing Clearly
Before a man can lead anyone else, he has to honestly evaluate himself.

  • Where am I drifting?
  • Where is my family drifting?
  • Where is my team drifting?

If we’re unwilling to face reality, we’ll never know where to lead.

Vision Creates Movement
People don’t naturally move toward discomfort.
Someone has to say:
“This is where we’re going.”
Without vision, people simply maintain the status quo.

Vision Requires Communication
You may know exactly where you want to go.
If no one else understands it, it isn’t leadership. Good leaders repeat the vision often.

Think about the workouts we do.
A Q doesn’t simply show up and start exercising.
He:

  • Picks the route.
  • Chooses the exercises.
  • Sets the pace.
  • Explains the workout.
  • Encourages the PAX.
  • Adjusts when needed.

That’s vision in action.
The same principle applies to life.
Your family needs to know where you’re leading them.
Your coworkers need to know what success looks like.
Your brothers in F3 need someone willing to take the first step.

Takeaway: A man’s vision doesn’t have to be perfect. It just has to be clear enough that others can follow, and courageous enough to take the first step.

Questions
Think about the best leader you’ve ever worked for.

  • What made people WANT to follow them?
  • How many of those qualities require talent?

Answer:
Almost none.
They’re choices.

Challenge
Think of ONE sentence that describes where you want to be a year from now.

  • “I want to be the spiritual leader of my home.”
  • “I want to be healthy enough to play with my grandkids.”
  • “I want to mentor two younger men.”
  • “I want to eliminate debt.”
  • “I want to become the teammate everyone trusts.”

What’s ONE thing you’ll do this week to move toward that vision?”
Not next month.
Not this year.
This week.

Closing
Vision isn’t predicting the future. It’s deciding on a preferred future and taking the first faithful step toward it.

As the QSource teaches, vision gives a leader direction. Men don’t need a leader who knows everything—they need a leader who knows where he’s going and is willing to invite others to come with him.

Challenge
Think of ONE sentence that describes where you want to be a year from now. For inspiration, consider the three Fs. Where do you want to be physically (fitness), relationally (fellowship), and spiritually (faith)? 
Write your personal vision in one sentence, share it with someone, and take one concrete action that moves you closer to it. A vision that’s never spoken and never acted on remains only a wish.

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