Find a coupon, pick it up, all day long you’ll have good luck!!

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Angus, Dockers, Bunny, Walkman, Buckin’ Bobcat, Danish

Conditions

> Nice fall day, coming in at a cool crisp 47 degrees, partly cloud with the occasional sprinkle throughout the workout. Most of the PAX arrived early, Walkman and Buck assisted with carrying the coupons to the LR. Dockers arrived just in time!

Warm Up (Circle of Pain)

> At the LR:

  • SSH x 20
  • Windmills x 20
  • Squats x 20
  • Dips x 15
  • Merkins x 10
  • Flutter Kicks x 25
  • Hello Dollys x 20
  • SSH x 10

The Thang

> Three Rounds (100 count per exercise), Run (approx. 100m) lap before and after each round

ROUND 1

  • Overhead Press
  • Curls
  • Vertical Block Press
  • Bent Over Row

ROUND 2

  • Decline Merkin (modified to 50 count)
  • Squat
  • Tricep Curl
  • Shoulder to Shoulder Press

ROUND 3

  • American Hammer
  • KB Swing
  • Flutter Kick with Block Raised
  • Outlaws with Block Raised (50 each way)

Minimal mublechatter throughout, must of been a good one. Pushed for encouragement across the PAX to push thru the pain. Glad to see the group comz and support. The goal today was not to get it done, the goal today was to not stop and push past the pain. Be comfortable with the uncomfortable.

6MOM

> Flutter kick (20), Six inch leg raise hold (20), Spread Eagle (20)

Moleskin

DISRUPTION: QSource F1 (https://f3nation.com/disruption-f-1/)

A leader is a person who can influence people to do things that they would not have done otherwise. 

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

A couple weeks back we talked about being missional. My mission is to strengthen my mind and body, focus on leadership but committing to a healthier lifestyle that leads me to weight loss but most importantly happiness in myself as I move thru this journey.

Today, I challenge all of you to consider your mission, then post it to Slack channel, so we can support you on your personal journey and I can hold you accountable.

> That’s a wrap, Lumbergh

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