Gotta Squat to Trot

AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Bunny, Danish, Milli Vanilli


Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 25
  • Windmill x 15
  • Scissor Arm x 15
  • Monkey Humpers x 10
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 25

Mosey to the track


First Round (start with low and slow squats (easy count x 30) line up on end zone):

  • 10 squat jumps, run 10 yards
  • 10 reverse lunge (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Second Round (start with wall sit (x 30), then line up on end zone):

  • 10 single leg deadlift (each leg), run 10 yards
  • 10 alternating leg raises (each leg), run 10 yards
  • Alternate each exercise till at the other end zone

Third Round (**Skipped due to time**start with glute bridge (x 30), then line up on end zone):

  • 5 fire hydrants (each leg), run 10 yards
  • 10 monkey humpers, run 10 yards
  • Alternate each exercise till at the other end zone

Back to the Lightning Rod


> Ran out of time, finished with COT


With a new member to the PAX (Milli Vanilla), opened up with education around the resources available on, discussed the invaluable leadership tools, namely the Q-source. While we currently have a group of HIMs around and in the same life journey/moment, this understanding and awareness is to key to how you pour into those around you and how you also make yourself available to allow others to pour into you.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh