1 year ago this week, Pew Pew EH’d me in Nashville and here we are a year later. I’ve heard people say it before, but being a part of this group is life changing. I was honored to lead 15 pax (+2 runners) this morning.
Weather – Hot and Muggy
Pax: Flo Jo, Kimble, Meter Maid, Crock Pot, Valdez (runner), Pew Pew, Wildflower, Abacus (runner), Viking, Cowboy, Red Wagon, Manniken, Ashley, Peach, Scratch N Dent, Jerry Maguire (R), Fungi (Q)
We moseyed to get the coupons and on the way back I breifly discussed my experience a year ago with F3Nashville and their assistance with 4:13 Strong.
Each of the exercised below were related to one of the 5 Leadership traits F3 promotes:
- COP
- Imperial Walkers
- Hillbillies
- Good Mornings
- LBACs
- Mountain Climbers
- Scorpions
- Candor: being open and honest; frank
– P1 performs max Merkins, P2 performs max Jump Lunges, P3 rests and critiques form, doesn’t allow team members to slack. Call outs were encouraged.
- Commitment: being dedicated to your group and to the mission
– P1 holds Air Chair, P2 performs SSH x 100, P3 performs 4ct FKs x 50. If P1 breaks Air Chair before others finish, add 20 to rep count. Rotate through.
- Contentment: consistent attitude
– Suicides for 8′.
- Courage: strength in the face of pain or fear
– Block Webb (1 Merkin, 2 Block Presses, 2 Merkins, 4 Block Presses…5 Merkins, 10 Block Presses, back down to 1).
- Competence: the ability to do something successfully or efficiently
– Mary
1 Min Freddie Mercury
COR, NOR, Announcements, Intentions
Honored to be in the Cool Kids club,
Fungi
F3 Louisville 