Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.
Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.
As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.
MARY: brief
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.
WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.
THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.
MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.
ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!
COT: STK!
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):
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?
WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey.
THE THANG:Rinse and Repeat – bench work – Dips, Irkins. step Ups. Crazy 8s – with Squats and OH Claps in the middle.
Finished up with 5 exercises 5-10-15 reps ( SSH, Merks, BBS, PlankJax, Squats) we completed 5 rounds with a mosey around parking lot between sets.
MARY: 3 mins of Mary, flutters Box cutters, LBCs – time ran out as we got to Barry Manilow ( phew)
ANNOUNCEMENTS: Stuff the Bus, Bethels men shelter, Litter pick up coming soon.
COT: Prayers shared by each Pax
WARMUP: no
THE THANG: 6.2m
MARY: was not present
ANNOUNCEMENTS: yes
COT: yes
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.
Vision Starts with Seeing Clearly
Before a man can lead anyone else, he has to honestly evaluate himself.
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:
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.
Answer:
Almost none.
They’re choices.
Challenge
Think of ONE sentence that describes where you want to be a year from now.
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.
WARMUP: Off at 0500
THE THANG: 3.25 miles with push ups, squats, calf raises and other fun along the way
MARY: nope
ANNOUNCEMENTS: yep
COT: 5th core principle