AO: > Lightning Rod
QIC: > Angus
PAX: > Booch, Danish, Lumbergh, Walkman
Conditions
> Cool but not cold the gloom was lit by a bright moon — YHC got Extra Credit done just in time to meet Lumbergh to unload the coupons.
Warm Up (Circle of Pain)
> All pax were there on time and early enough for a little chatter before we kicked things off.
YHC started attempted to begin things with Motivators. I guess we’ll have to come back around to that one.
In place of the Motivators we did extended some variations on the Side Straddle Hop.
Then, onto an audible onto some arm warm ups:
- Scissor Arms x 15
- Little Bitty Arm Circles x 10 (FWD/BWD)
The Thang
> THE GROSS
We kept it right in the court yard to start the 1st of 4 circuits. Repeat each circuit 4 times. 12 Reps of each exercise.
Circuit 1
Decline Merkins, Lunges, Flutter Kicks
Travel: Frog Jumps acrossPerform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.
Mosey to the tennis court
Circuit 2
Diamond Merkins, Squats, LBC
Travel: Suicides — down and back. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.
Mosey to the Hill
Circuit 3
Merkins, Jump Squats, American Hammer
Travel: Bear Crawl the hill. Perform all exercises on the either side. Repeat until you’ve completed the circuit 4 times.
Mosey back to the Tennis Court
Circuit 4 (with Coupons)
Curls, Block Squats, Big Bois
Travel: Rifle Carry. Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.
We nearly made it through the whole thing — just one round short before we had to mosey back to the courtyard
6MOM
> LBC, Flutter, Box Cutter, Hollywoods
Moleskin
> I saw this thing someone shared on Twitter and it’s relevant. Because it’s political.
This isn’t to instigate more mellow drama because that isn’t what we are here for. But now more than ever as leaders in our community we an obligation to be a positive force when it comes to the conversation of politics.
Here’s the note paraphrased:
After the elections are over, your neighbors and family will still be there. Trump will not be ringing up your groceries. Biden won’t be fixing your car. Neither of them will be the ones helping you care for your children or elderly parents or let you borrow tools.
They will both be back in their wealthy political world. And we will be here in ours. They will be doing their thing while you and I live, work, eat, drink, learn, workout, worship, and play together.
We are what makes this country great, because we choose to be decent, loving, caring, and compassionate human beings.
I’m not here to encourage you to vote one way or the other (but I will encourage you to vote). Just remember we are the ones with the ability to shape our communities. Just like this one. Not them.
Last thing to share before we close out is that I wrote this prayer as a mantra for men of faith and no faith to observe as an approach to purposefully setting our minds daily.
Prayer / Mantra
I begin this day with humility. So that my ears can hear any person as my teacher. And my heart can be spurred to be upright.
I begin this day with thankfulness. So my eyes can see all the good things I have around me. And greed cannot interfere with my ability give away what I’ve learned.
I begin this day with kindness. So while my hands are strong and my will is iron. I have the fortitude to have a gentle touch.
With humility, thankfulness, and kindness as our guide let us recognize our own limitations to shape the world and strive to be masters of our selves.
I ask these things to be a better man. Not for my own gain but for my family, for my friends, and those who are near.
Amen
> Angus Out
F3 Portland 