AO: Lightening rod

QIC: StrayCat

PAX: FreeLunch, Bob Evans, Steak Knives, Walkman, Danish, Herbie, Steamy Nix, Jellyfish


45 degrees and dry

Warm up

  • SSH x 25
  • Side Lunges x 10
  • Slow High Knees x 10
  • Fast High Knees x 10
  • Third Grade Exercise x 10

Mosey to Field

Line up on wall and do 10 hand stand pushups

Line up on bar and do 8 dips

The Thing: Mini-Murph

800 Meters

50 Rows

100 Merkins

150 squats

800 Meters

8 handstand pushups

8 dips

Mosey back

20 LBCs


I received a raise at work and a nice bonus. Reflecting back on this year I attribute this to F3. F3 has a goal of reinvigorating male leadership and I really took this to heart over the past year. My primary goal was to develop the careers of the people who worked for me and to follow through with my commitments with integrity. I was actually criticized by my boss earlier in the year for following through on my commitments instead of doing the the things she wanted me to work on. However it all ended well, and my goals were largely accomplished. Thanks F3 and thanks to all the HIMs in Portland. – StrayCat

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