PAX: Butter, Winston, Deagle, CashOnly
• SSH x 25 IC
• Willie Mays Hays x 10 IC
• Trunk Twisters x 10 IC (keeping back straight, bend at waist (1), twist left (2), twist right (3), lift back up (4) • Swing Billies x 15 IC
• El Capitan x 15 each way OYO
• Cherry Pickers x 15 IC
• 3 Laps of Ricky Bobby
THE THANG: New Exercises from the F3 Exicon Beginning with the First Letter of Tryptophan. 45 seconds on, one lap around the blacktop to recover.
• T – Twinkle Toes (Al Gore Squat position doing Calf raises) • R – Rockette Dips – Dips while alternating leg kick outs
• Y – Yurpies (Burpee Variation in honor of Yuri V who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and 2 tuck jumps per burpee)
• P – Pistol Squats (One legged squats. Extend right leg out front. Lower and keep right leg extended out, then raise back up. Flapjack. Takes balance. Can be done in front of a pole for balance help)
• T – Tie Fighters (Baby Arm Circles in a lunge position. Forward with right leg forward. Backward with left leg forward) • O – Outlaws
• P – Plank Compass (From plank position, Q calls out direction such as 90 degrees right or 180 degrees left. Pax rotates accordingly, walking hand over hand to the location designated by the Q (staying in plank), with toes acting as the center of the compass (stationary), and hands and head moving around the arc of the circle)
• H – Hip Slappers (Decline plank – alternating releasing one hand and slap hip on same side) • A – Apollo Ohno (Speed Skater alternating side hops)
• N – Noodling – In plank, alternate each hand reaching down and out for a 4 – count cadence
• Box Cutters x 10 IC each direction
• LBCs x 20 IC
• Leg Lift Rosalitas x 15 IC
• Dying Cockroaches x 15 IC
• Flutters x 20 IC
• Adopt a Road Clean Up with 2.0s – Saturday after beatdown and coffeeteria.
• Need to start thinking about coverage during the winter holidays depending on how many of us are out of town. I am out Thurs Dec 23 – New Year’s Day.
F3 is all about invigorating community leadership. F3 defines Positive Habit Transfer as Ingraining Advantageous Tendencies In Others.
Habits are regular tendencies that become engrained over time. Habits can be positive, neutral, or negative. Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of.
When it comes to positive habit transfer, a man cannot give away what he himself does not possess. Because positive Habits are easy to slip out of, leaders must also take measures to ensure that their own Guardrails are not crumbling while he is trying to help others build theirs.
Guardrails allow a man to Accelerate without crashing. A growing set of positive personal habits acts as a guardrail just like having a habit of shared accountability between one another also acts as a guardrail.