AO: LavaField
QIC: Lumbergh
PAX: Samuari, Slumberkins, 2 Chainz
Conditions
Dry and crisp fall day. Beautiful start to the day.
Warm up
- Run 400 meters
- SSH x 20 IC
- Seal Claps x 10 IC
- Arm Circles x 10 IC (Fwd & Bkwd)
- 3rd Grade Exercise x 10 IC
- Windmill x 10 IC
- Hamstring Toe Touch (Single Leg) x 5 IC
- Simple Quad Stretch x OYO
The Thang
Mosey to the endzone
ROUND 1
- Start on the endzone, mosey to the 10 yard line and back
- 5 Big Bois
- Run to the 20 yard line and back
- 10 Big Bois
- Repeat, adding 10 yards each time and 5 reps
- Stopping after a 100 yards and 50 Big Bois
ROUND 2
- Dead Bugs (Hard Count only going to the 50)
ROUND 3
- LBXs (Hard Count)
Mosey back to the end zone
COT
A man must be sharpened like a knife blade
Both a man and a knife are made to cut, but neither can be Effective until properly honed.
A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
That’s a wrap
-Lumbergh
F3 Portland 