AO: > Lightning Rod
QIC: > Lumbergh
PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)
CONDITIONS
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 15
- Windmill x 15
- 3rd Grade Exercise x 15
- Monkey Humpers x 15
- Slow High Knees x 15
- Butt Kickers x 15
- SSH x 15
Mosey to the track
The THANG
Goal is 3 rounds, PAX delivered 2.5 this morning!!
- Start at back corner of football field
- 20 Squats (EC)
- 20 Monkey Humpers (EC)
- 20 Big Bois
- 20 Leg Raises
- Mosey to other end of the field
- 10 Squats (EC)
- 10 Monkey Humpers (EC)
- 10 Big Bois
- 10 Leg Raises
- Sprint to the other side of the field (same end zone)
- 20 Squats (EC)
- 20 Monkey Humpers (EC)
- 20 Big Bois
- 20 Leg Raises
- Mosey to other end of the field
- 10 Squats (EC)
- 10 Monkey Humpers (EC)
- 10 Big Bois
- 10 Leg Raises
- Sprint to the other side of the field (same end zone)
Back to the Lightning Rod
6MOM
> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15
Moleskin
Get Right (Q1) – F3Qsource
To be able to help others, a man must first help himself
Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.
The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.
Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.
***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***
Remember –> Plant, Serve, Grow.
> That’s a wrap, Lumbergh
F3 Portland 