QIC: @Gazuntite
BC PAX: @Chopper @LittleDrummerBoy @Shaka @F3BigPapi
3 Mile Pre-Run PAX: @Gazuntite, @Chopper
Warm Up
Lap
6 pack pull ups and burpees
Grab 2 bricks—4 corners x2 sets
Curls x 10 IC
Overhead Press x 15 IC
Big boys x 15
Squats x 15 IC
6 pack pull-ups and burpees
Bent over rows with block x 10 IC
Freddie Mercuries x 15 IC
Lunges
LT Merkins x 5 each side
Back scratchers x 15 IC
Carioca
Kettle bell swings x 15
Flutter kicks x 20 IC
Side shuffle
Stretching
COT:
Announcements:● Sunday 12/22 F3 Fia Christmas Gathering at Essex Pool 1500-1900. Bring beer, wine, or an app.
● Christmas Eve Boot Camp at 0600 and 5K at 0730● New Year’s Day Polar Plunge
TAP’s
● Dispatch’s mom
● The family of Boo’s niece Lydia
Message–from the Qsource
Leaders Message
Vision is s everything for a leader. It is utterly indispensable. Why? Because vision leads the leaders. It paints the targets, sparks and fuels the fire within, and draws them forward. And it is also the fire-lighter for others who follow those leaders. Show me a leader without vision, and I’ll show you someone who isn’t going anywhere. At best, they’re traveling in circles. To get a handle on vision and how it comes to be a part of a good leader, understand these things:
1. Vision starts within.
2. Vision draws on your history.
3. Vision meets others’ needs.
4. Vision helps you gather resources.
One of the most valuable benefits of vision is that is acts like a magnet— attracting, challenging, and uniting people. The greater the vision, the more winners it has the potential to attract. The more challenging the vision, the harder the participants fight to achieve it.
Gazuntite