Warm up
SSH x 25
Slow High Knees x 15
Scissor Arms x 20
Fast High Knees x 15
SSH x 20
3rd Grade Exercise x 15
Windmill x 15
Mosey to the side
15 x burpee box jump
10 x push up
10 x burpee box jump
20 x push up
5 x burpee box jump
30 x push up
Mosey to the Lightening Rod
Each participant doing the count on a rotation. Repeat until Q calls time.
20 x ground touch squat jumps
20 x overhead press
20 x dips
20 x Coupon swing
20 x Rows
Lateral coupon lifts x 15 each side
Flutter kicks x 25
Big Boys x 15
Flutter kicks x 25
CIRCLE OF TRUST
GRIT
I took on a new athlete who is part of the early beginnings of F3 and had a long talk with him about what F3 means and how he sees it. The physical part is a way for us to connect and reach the goals of being better leaders. It got me thinking about GRIT.
The elements of GRIT:
Courage: Not the absence of fear but the triumph over it.
Conscientiousness: Thorough, Careful or vigilant.
Perseverance: Synonymous with pain and suffering but those with true grit are able to flip their perspective on perseverance 180 degrees and view struggle as a doorway to pleasure.
Resilience: Toughness. The capacity to recover from difficulties.
Passion: Passion creates excellence when mediocre will do. Have a clear sense of values and beliefs and live by them.
F3 Portland 