13 PAX including one FNG showed up to test their abs and core today in Helena. Side straddle hops not included.
Willie Mays, Calf stretch in mountain climber position, Quad stretch, Michael Phelps, followed by an Indian run
This was followed by a validator run and core workout – PAX run one at a time (backwards) up the validator and run back down forward. While waiting, the rest of the PAX performed the following:
- Reach-for-the-sky sit-ups, American hammers, Merkins, Flutter kicks, LBC’s, Mountain climbers, Elbow planks, The Al Gore, Scissor kicks (The Dolly), Standard planks, Straight leg lifts
This was followed by 50 burpees, a one lap mosey (sprint at the end), a merkin waterfall (5 merkins individually while other PAX planked, then 5 as a team), and 10 pull-ups (extra credit encouraged). Name-O-Rama with FNG Bling named.
After name-o-rama we discussed the recent F3 podcast regarding fathers and daughters. Everyone has heard “be a good example for your kids”, but have we thought about showing our daughters what a good man, dating, and love for our wives should look like? How would we feel if our daughters brought home a boyfriend that was just like us in every way? We must work every day to eliminate our own bad behaviors if we don’t want our daughters to date boys with the same bad behaviors. It is also up to us to show them the good behaviors a leader and a man should have. Date your wife, love your wife, let your kids see that. Take your daughter on dates, treat them like a lady, open the door for them, pull out their chair for them at dinner. Show them what a gentleman is. Strive to be an awesome Dad.