07.18.22 – Stairs. Lots of Stairs.

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Jellyfish


Sunny, high 50s

Warm up

SSH x20 IC

Slow High Knees x10 IC

Fast High Knees x 10 IC

Butt Kickers x 10 IC

Oil Derricks x 8 IC each side

Big Arm Circles x 10 IC

Big Arm Circles Reverse x 10 IC

Jane Fondas x 10 IC each side

Mosey to the Track

The Thang

20 Merkins

20 Rows

20 Dips

20 Air Squats

20 Leg Lifts

20 Bridges

Then Run up the stairs to the top of the school. Continue down and run all the bleachers then run down the track and run up and down the corner stairs. Repeat the whole workout for time.

Return to Flag.

20 Freddie Mercurys


We discussed the loss the PAX has suffered over the last few weeks. I’m really proud of this group for stepping up and helping. That is really what F3 is about: having enough extra energy and strength not only to deal with your own life, but to reach out and to help others. That is also how I look at F3 leadership in general. It is not a “Lord it over” others type of leadership, but a service type of leadership. It is a leadership that lets you take on the burdens of others in addition to your own.

I’ve thought a lot about leadership in my own life (especially at work). I’ve boiled it down to two things:

  1. When times are good, are you able to take the spotlight off yourself and shine it on others?
  2. When times are bad, are you able to take the shots/responsibility and shield others from blame?

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