5/26/21 – They’re Alive!

AO: Lightning Rod

QIC: StrayCat

PAX: Bunny, Danish, Free Lunch, Ghost, Giggles, Herbie, Kiwi, Slash, TreeTrunk(F3Pen), Walkman


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


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.

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