We make leaders by encouragement

AO: Lightning Rod

Weather: 38, dark, light rain

Q: BobEvans PAX: Goon, Steamy Nicks, Free Lunch, Red Curry


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.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s