AO: Lightning Rod

QIC: Angus

PAX: Angus(Q), FNG Danish, Lumbergh


54 Degrees with clear skies. You can’t ask for a better morning.

Warm Up (Circle of Pain)

FNG Andrew Lemoncello walked up just before Lumbergh with 5 minutes to spare. Just enough time for a little stretch and chatter — the three of us kicked things off right in the courtyard.

SSH x 15
High Knees x 15
SSH x 15
Butt Kickers x 15
SSH x 15
Third Grade Exercises x 15

Mosey to the Tennis Court

Suicides — hold plank for a 10 count between each

Infinite Plank
Plank x 10
Merkin x 10
Plank x 10
Stump Hugger x 10
Plank x 10
Mountain Climbers x 10

Shoulder Blaster
Cherry Pickers x 10
Little Arm Circles x 10 (Fwd / Bwd)
Cherry Pickers x 10
Overhead Press x 10
Cherry Pickers x 10
Macarenas x 10

Mosey back to the Courtyard

The Thang

In the courtyard we all lined up across one side every pax grabs a bench. Cones were set up to indicate the halfway point.

Perform the following exercises for 15/10/5 reps

Incline Merkins
— bear crawl to center
— crawl bear from center to opposite side
Decline Merkins

— Lunge walk to center
— Frog Jump from center to opposite side
Box Jumps

Burpee Broad Jumps Down and Back

With a bit of time to spare and not enough to move on to the last routine planned YHC called an audible — we headed up to the loop at the front of the school to perform the following:

Slow Jog around the loop 5 burpees at the top and the bottom. 2 rounds all together.

For the last round, all pax hold plank as each individual take the loop and does 5 burpees at the start and 5 at the top.


We only had time for 25 LBCs to wrap things up


From QSource:

Leadership is a skill. And it is one a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. 

We are out here practicing what it means to lead. 

Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. 

But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. 

You have to decide to become an effective leader. Emphasis on effective. Understanding what it takes is a decision you have to make. No one will make it for you. 

All that to say this 

The Leadership philosophies of F3 are intended to  be an improvement of skills for the benefit of families, workplaces and neighborhoods.

The 4 Quadrants of F3 Leadership

Q1/GET RIGHT: the pursuit of proper personal alignment

Q2/LIVE RIGHT: the dedication to Purposefulness

Q3/LEAD RIGHT: the practice of Virtuous Leadership

Q4/LEAVE RIGHT: the construction of Legacy

Link to QSource

Welcome to FNG Andrew Lemoncello

Almost nicknamed him 100 proof for his last name but instead went with his story about accidentally waving the wrong flag after a team victory. Welcome Danish and great hustle!

_Angus Out