Burpeeopolis

AO: LoCo Bulldog

QIC: Shute

The PAX: Nolan, Cutter, Hoff, Bolt, Gigawatt, Boone, Brisket

WarmUp: SSH, Cherry Pickers, Can Kickers, DD, Cobra Kai

The Thang: 10 Carolina Dry Dock Burpees

Mossey the AO: stop at 4 corners for deconstructed burpees. Zig zag the busses (high knees, butt kicks, side shuffle L/R)

Line the curb 20 yards (sets of 10) deconstructed burpees:

  • Squats | bear crawl | derkins | Rev. bear crawl
  • Squats | crab walk | Irkins | Rev. crab walk
  • Lunges | bear crawl | dirkins | Rev. bear crawl
  • Lunges | crab walk | wirkins | Rev. crab walk
  • Start making stuff up as we go, 6 reps worth.

Mossey the AO again: stop at 4 corners for deconstructed burpees. Zig zag the busses (high knees, butt kicks, side shuffle L/R)

Mary: LBC, In/Out, Freddie Mercury, Scissor, Oblique, LBC.

COT: Leadership: A big part of F3 is invigorating male leadership in our community

In the Marines I learned: Leadership characteristics – JJ DID TIE BUCKLE: Justice, Judgement, Dependability, Integrity, Decisiveness, Tact, Initiative, Enthusiasm, Bearing, Unselfishness, Courage, Knowledge, Loyalty, Endurance

In my faith journey I learned: Romans 12:3-6 “For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned.  For as in one body we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them…“

In F3 I learned: “Leave no man behind, but leave no man where you find him.”

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