02/01/2022 - The Complex - Intentional Living makes Generational Men
AO: The Complex
When: 02/01/2022
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
We will spend all 45 minutes together as a group doing…
Coupon Work
Bodyweight exercises
Bursts of cardio (shoes for pavement)
Core strengthening
I’m bringing a speaker so drop any music requests with your HC.
Warm-O-Rama
Tappy Taps X10 in cadence
Motivators from 5 in cadence
30 second quad strecth -each leg
30 second calf stretch -each leg
5 Hindu squats
Light mosey to the starting line for thang 1
The Thang
Thang 1
Line up at a light post in the parking lot
Sprint on go until you reach the second light post
10 burpees OYO
Line up at new light post
Sprint on go until you reach the starting light post
10 mountain climbers in cadence
Did 5 sets of these for 50 burpees and 50 mountain climbers
Line up at a light post in the parking lot
Sprint on go until you reach the second light post
10 merkins in cadence
Line up at new light post
Sprint on go until you reach the starting light post
10 mountain climbers in cadence
Did 5 sets of these for 50 merkins and 40 mountain climbers
Light mosey to coupons
Thang 2
Everyone was in a circle with coupon. Went around the circle with each person counting a set
Curls – 2 sets of 25
Big Boys – 2 sets of 25
Chest Press – 2 sets of 25
LBC’s – 2 sets of 25
Hindu Squats – 2 sets of 25
Big Boys – 2 sets of 25
Dips – 2 sets of 25
LBC’s – 2 sets of 25
We finished with some time to spare so threw in a 3rd set of 25 for each exercise that got us to 6:00.
Circle of Trust
Shared something I heard Joe Martin say on The Dad Edge podcast
We are male by birth and men by choice. People pursue generational wealth but we really should be pursuing being generational men. It takes intentional living to be a generational man instead of a situational man. Generational men leave a legacy for their families and communities by living out their calling as a man, father, husband. This legacy lasts beyond our years.
The men of F3 are living intentional by waking up, showing up and putting in the work to be better men physically, spiritually and mentally. Grateful to be a part of this group and thankful for all the ways I have been made better by this group of generational men.
Prayers were said for Columbus father and step mom.
Naked Man Moleskin
We moved and we moved hard the entire time. Every single HIM was giving 100% for the full 45 minutes. Humbled and grateful to get after it so intensely with everyone this morning.
I learned the hard way that if you ask for song requests in your pre-blast you better remember your speaker. I forgot it so we only had the barely audible tunes playing through my phone.
Also learned that if you let Columbus count out reps his voice takes on a high pitched squeal…who knew he had such impressive vocal range.