Fenway

SHARED LEADERSHIP (Q3.1)

AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 SHARED LEADERSHIP (Q3.1) Ruck ANNOUNCEMENTS: iron packs COT:- Ed wife, F3 community & hurricane 🌀 ] The universal Essentials for all SLTs are F3’s Leadership Virtues: Candor: graciously telling the hard Truth and demanding to hear it from others Commitment: unwavering loyalty …

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IPC primer

AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 walk and talk THE THANG: Interval run. 2 minute walk, 2 minute run = 3.15 miles ANNOUNCEMENTS: IPC! COT:

Getting better

AO: prowl Q: Backstop PAX: Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 Ruck and fellowship🚶 📣 announcements check out Slack Prayer request 🙏  Ed wife,Runt family community@ F3 family’s Quote of the day 📣 Quit waiting for everything to be perfect. you have everything you need right now.

Friday 4 miler

AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Baby seal FNGs: None COUNT: 5 WARMUP: 10 minute interval THE THANG: 2×1.5 mile run; 2:00 recovery; 4 minute cool down OR 45 minute ruck MARY: ANNOUNCEMENTS: COT: people in Hawaii, Kathy Knight surgery

Tabata Tuesday

AO: sandlot Q: Runt PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles Burpee Buy in: 10 burpess. Increase merkin by one after each burpee THANG 1: Tabata 45 sec on 15 sec off Kettle bell swimg/half tuck Merkin …

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Q source lesson

AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/

Q source lesson

AO: valhalla Q: Backstop PAX: Two Gloves, Baconator, Fenway FNGs: None COUNT: 4 WARMUP: THE Q-source language discussion slack reminders COT: Praying for our teachers, our community and school starting back . f3nation.com/q/language/

Dealer’s Choice Mosey

AO: sandlot Q: Dealers’ Choice PAX: Bayou, Fenway, Hasbro, Honey Do, Looney Toons, Two Gloves FNGs: None COUNT: 6 WARMUP: Dealer’s choice around the circle THE THANG: Mosey through the neighborhood with pain stations. MARY: ANNOUNCEMENTS: COT:

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