12/9/20 – THE GRITTER

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



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.

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