7-3-18 – Falcon Hill
Q: Floater
PAX: Sox, Captain Planet, Brushfire, Elroy, GoldStar, Heater, Stamp, BoneDaddy, Who Dey, Swobbles, Rollie Fingers, Nader (Respect, Kotter), Cub Scout, Bungee, Johnny 5, Tails
Warm up
Walking Lunge and twist 15 yds
Walking Knee to chest 15 yds back
Hamstring stretch (middle left right 30 sec)
Quad stretch (right/left)
Hip stretch with a twist (right/left)
T push up (12 total 6 each side)
Neck rolls (both ways)
Mosey to FTH
Workout 1
Hill Sprint
20 Squats
Hill Sprint
15 Merkins
Hill Sprint
10 Burpees
Plank until 6 finishes/pick up the 6
4 Rounds 90 sec recovery b/t rounds
Mosey back to track
Split into three teams
Workout 2
Station 1
Sprint 50 yds
Jog 50 yds
Walk 50 yds
Sprint 50 yds
Jog 50 yds
Wall sit until 6 finishes or pick up the 6
Station 2 (rotate @ 8 burpees)
People’ Chair (w. Coupon) wall sit
Squats
Mountain Climbers
Merkins
8 Burpees
Station 3 (rotate @ 25 LBCs)
Plank
Rotating plank
Freddy Mercury’s
American Hammers
20 LBCs
Cool Down
Runners stretch
Hip stretch (switch sides)
Not-so-lazy boys
COT
You will never be a leader worth following if you don’t lead yourself well. -Andy Stanley
We’re rarely open to the influence of people we don’t respect. We generally don’t respect people who don’t lead themselves well.
I will not lie to myself even when the truth makes me feel bad about myself. Effective self leadership requires brutal self honesty. You can’t lead yourself as long as you’re lying to yourself.
I will prioritize what I value most over what I want now. What you value most and what you want now are typically different things. Most people spend their whole life chasing what they want now and miss what they fail to discover what they value most. You can’t lead yourself there unless you know what you value most. For Jesus followers, glorifying my Father in Heaven by demonstrating it by loving other people. Platinum Rule – love on another as God through Christ has loved you.
““A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
John 13:34-35
Lead ourselves toward valuing people. The value of a life is determined by how much of it is given away.
I will not attempt to lead myself by myself. Our friends determine the direction and quality of our life.
Name o’ Rama
Picture
F3 Dayton 