AO: Lightning Rod
Weather: 38, dark, light rain
Q: BobEvans PAX: Goon, Steamy Nicks, Free Lunch, Red Curry
Warmups
SSH – 21x
Hobo – 11x
Slow high knees – 12x
Scissor Arms – 10x
Leg Swings – 10x each side
Imperial Walkers – 10x
Windmills – 10x
The Thang:
Mosey on down to the field
8 stations to music – 1 minute per exercise – 50sec on 10 sec switch
BobEvans was yelling out encouragement to each of the pax, every minute as the beatdown progressed and the music blaired
1 Overhead press w/ coupon
2 American Hammers w/ medicine ball
3 Burpees
4 Freddie Murcuries
5 Merkins
6 Squats
7 Box Cutters
8 Lunges for 15 meters and back
3 full rounds+
Mosey back
COT – from F3 “Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands, and leaders. Isolation will destroy a man! We had the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The workout is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.
A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.
F3 Portland 