DATE: 2023-06-07
AO: Patriot
Q: Major Payne
PAX: bogey, Ice Tea, Anchorman, Big Short, Bono, Booking, CableGuy, Strange Brew, Short Rib, Lazlo, Legacy, Lucius FNGs: Bubbles
COUNT: 14
WARMUP:
– Fellowship run to senior parking lot
– SSH
– Traveling IW
– Traveling Hillbillies
– LBACs front and rear
– Inch worms
– Mosey to the atrium
THE THANG:
2 x
Min 1 – 20 x 4-count Mountain Climbers
Min 2 – 20 x Derkins
Min 3 – 20 x 4-count flutter kicks
Min 4 – 20 x shoulder taps
Min 5 – lap around atrium
Finish lap around school and back to Patriot field.
3 x
200yd run
20 x Ground to Overhead OYO
3 x 10 count overhead hold
4 x
100yd run (50yd line and back)
10 x coupon swings
10 x coupon box squats
MARY: 41 x 4-count flutter kicks (inadvertently inflected voice before the goal of 50. Must’ve been fate, bc it was 0615 and time to finish!)
ANNOUNCEMENTS:
1. Traveler’s bachelor party beatdown this Saturday at the Sandlot.
2. Trolley’s farewell sermon at 11a Sunday at Calvary United Methodist Church and farewell celebration at Nighthawk pizza Monday evening at 7p.
3. F3 The Capital 5-year Anniversary convergence Saturday, June 17 at 7a at Patriot field. Coffeeteria and burritos hosted by the Mt. Vernon AO PAX.
COT: YHC was wearing the original shirt designed for the region back in 2018, which had “F3 Arlington Patriots” on the back. The point is, at that time, we didn’t know what we were really doing or how big F3 The Capital would become (we didn’t even have the proper name). But we DISRUPTED the status quo by establishing the region. Disruption is something all successful leaders do. We started using terms like mumblechatter, and calling the workout lead the “Q,” and calling each other PAX. We began to engage in the unique LANGUAGE that is part of any effective group. Because man is a group-seeking animal, the new GROUP we formed within the F3 Nation Organization felt right. The Team we formed at our AO, the Patriot, would be followed by many other Teams at other AOs. We instituted a Leadership Development Process (LDP) complete with Q-School, Apprenticeship, Opportunity and Failure, which is where we learned the most. And finally we practiced developing PREPAREDNESS, getting ready for the expected while being ready for the unexpected. Life twists and turns everyday, and this F3TheCapital region helps men to avoid its whiplash through a strong brotherhood that prepares men to be community leaders in whatever community they find themselves- to be better fathers, husbands, sons, brothers, co-workers or whatever role they serve within.
The challenge now is to live up to accelerating your lives. Love with intentionality today and be the best you can be
Aye!
F3 The Capital 