AO: Lightning Rod
QIC: StrayCat
PAX: Bunny, Danish, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Slash, TreeTrunk(F3Pen), Walkman
Conditions
60F and Sunny
Warm up
SSH x 20
Third Grade Exercise x 15
Windmills x 12
Derricks (single leg dead lift) x 8 per side
Derkins (Decline Merkins) x 15
Mosey to the track
The Thang
Pearls on a String (Run between stations). The first time is together, and after is on your own.
12 Inverted Rows
Backwards Bear Crawl up the hill
12 Bonnie Blairs (easy count)
12 Big Boys
12 Diamond Merkins
12 Dips
20 YDS Deadbug Shuffle (one side)
14 YDS Squat Jumps
20 YDS Deadbug Shuffle (other side)
Back to Lightning Rod
Superman Back Extensions for 10 count in cadence
COT
We talked about the concept of a HIM this morning. The military is about the group being larger than the individual and this concept is largely lost in todays culture. We looked at examples in the Roman Empire of one person making huge impacts on millions of people, and of SadClowns ultimately destroying the Empire.
All of us can make huge differences in our communities and there is a large leadership void that needs to be filled. We had a special call out for TreeTrunk as a HIM example who started a F3 Group in Pendleton after only Posting 2x in Portland. He has 4 people posting regularly now after a few months of operation.
F3 Portland 