10th Anniversary

Fri., Jan. 1, 2021 / 0700 / Copley High School



Full Body warmup


All exercises are done to a 10 count for the 10th anniversary of F3
–       Merkin, Wide Merkin, Diamond Merkin, Tricep Merking
–       1 lap around track
–       SSH, Squat Thrust, Mountain Climbers
–       1 lap around track
–       Jacob’s Ladder – 1 burpee at 10 yd out and back, 2 burpee at 20 yd out and back, up to 5 at 50 yd
–       Lunge across short end of field, 10 merkin at each hash mark
–       At opposite sideline, 10 squat
–       Lunge back to starting point, 10 merkin at each hash mark
–       At original sideline, 10 squat
–      Toe Taps – 5 per side


Side plank-o-rama
Big Boi Situps
F3 Superman


Today is the 10 year anniversary of F3 and we got to celebrate by doing their original workout with some added exercises to fill the workout. If you haven't had a chance to pick up the Free to Lead book from F3, it is worth getting a copy or borrowing from another PAX to understand the deeper meaning of the organization and what they are trying to accomplish. I have a copy that is currently loaned out by will be happy to share later. As start new with 2021, don’t forget the challenges and successes of the past that you have faced. Those challenges and successes are what has made you who you are today. Use your experiences from the past to help guide you as you move though every day, week, month and year. I am saddened by the world around us that is trying to erase history of this great nation, whether flawed or not because if we forget about where we’ve been and how we got here, we will be doomed to make repeat those same mistakes. I have listened to a couple F3 podcasts recently and they mention the term virtuous leader. A virtuous leader is one who thru leading brings out the best in those that are around them. You want to lead others so that you can help grow their ability to lead. As you are growing in your leadership abilities, you need to make sure that you are working with others to help them develop their abilities to backfill the places that you are abandoning as you are growing in your own leadership skills. As always, it is a pleasure to have the opportunity to lead such a great group of men. HAPPY NEW YEAR!!!!