Weather – warm 76, humid …. Its Florida 🙂
While setting up my DJ booth 3 Pax@”Bing/Rowdy/Ripken” were already finishing the baby 5 mile pre run, ( Thank God I didn’t join these animals on their sub 7 minute Pace pre run, I truly need to eat my Wheaties before even thinking of joining) Pax stepped out of their cars only to be greeted by blaring music from BigMac DJ booth and shortly after Ripken announces time……Disclaimer /reciting F3 core principles then it was time for reverse out the norm worm up starting with Jimmy Dean stretches first then mosey around the outside sidewalk and we stop right in the middle of the sidewalk under the light for our first surprise part of the COP… It was a time for the
*The Big Sexy
With 2 officers thinking of how to explain what they were doing to fellow officers if someone saw them doing these exercises we thanked god that there were no cars around us but it was funny challnging start doing ;
- 30 Monkey Hampers
- 30 Pickle Pounders
- 30 Pickle Pointers
Laughing hard we continued the mosey stopping in another .25 mile to do sets of 21’s , COP ( In cadence count 1-5 followed by silent 6-21 on your own count with penalty of 5 Merkins for any mistakes )
- SSH ” The Q confuses a deep breath with a count and we do 5 merkins “^%$#@”
- Toy Solders
We picked up the water and flag heeded to the base of the tower and the loud music where the fun began. “4 SONGS CHALLENGE” explaining a set of 4 songs with a q word to do an exercise ;
1- Ghostbusters With pax doing a Forward Lunges During the song then Burpee for the Q word GHOSTBUSTERS .…. Sounds easy ?… Think again! ….. The Pax recover, 10 sec. water break While delivering on his message on one of the 5 Virtue ” Commitment”
2- Baby Shark Pinkfong (Dooo Dooo Doo DDooo ” with every song verse change the pax changed from LBC’s To Dying Cockroach … suddenly all pax are Not happy yet going full speed crunches …. less than 2 minutes later recover and more of the 5 Virtue ” Commitment”
3- Jump Around ” Aka House Of Pain” Pain comes calling with Double boxing Jabs during the song Air Jump on 2nd Q word Jump and full non stop overhead clap with air jump during Course Q word jump !!!!!!! Pax dripping wet yet following the perfect form demonstrated by our boxer @Chilipeper . we all finished the song and went for more water with more message from the Q on commitment.
4-Turndown for what …. “Hated By Rowdy” To close it with the big twist ..During song we do shoulder Taps then 5 mountain climbers on Turn down for what …. classic PAIN sealing the deal but Rowdy makes sure Q knows to never use this song agin ….. Heard
Between the 4 songs challenge we did double of fun things
5- Single file steps jump / Hand walk Stealing a page from one of @Ripken famous beatdowns the Q lead a single file to the back of the tower where they use the lenth of the large steps on a raised hand walks and step dead jumbs.
6-Stairway to Heaven for some Dirty Hook-up Single file at the base of the tower, pax speed walking top of the tower while the Q keep stressing the “Commitment ” with no mercy ( when the Q stops to take a breath .. he hears Bing ….. NOOOO do not stop keep talking .. the Q does but he pays it back with a dirty hook-up (performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position).
* COT at top of the tower, we circled up for the Q to finish the delivirey of his message asking his Pax to think of F3 as more than just a fitness bootCamp. The Q shares
****THE F3 FIVE LEADERSHIP VIRTUE ****
Commitment Unwavering Loyalty To The Group And Unflinching Determination To Accomplish It’s MissionLoyalty requires abandonment of self, Commitment is the second of the five F3 Leadership Virtues—the Habits and Ethics of moral excellence. Commitment has two components, unwavering loyalty to the Group and unflinching determination to accomplish the Group’s Mission. The former is focused more upon the Group as an entity and the Members that comprise it while the latter concerns the Purpose for which it was formed. Because he is Committed, the Virtuous Leader is both loyal and determined.
- Christmas with the homeless men.. planning meeting at Pinchers next Wed 11/14 at 6:30.. Event is Dec 11 at 6pm
- Turkey trout / Jingle Run
- Triathlon on Super Sunday
- Bridge of Life Super Hero 5K (2/16 at NBP) supporting Gridlock’s organization that helps Foster and Adoption Children and Families. https://www.bridgealife.com/
- for all our first responders
- Mr. Clean family and mom as he head to NY for a visit with family and the doctor
- Prayers for all the elected officials to lead our country
- Prayers for Chili pepper and his family ” God have a plan “