AO: Lightning Rod
QIC: StrayCat
PAX: Goon, Free Lunch, Red Curry
Conditions: 35 deg. Misty Rain
DISCLAIMER
Warm-O-Rama
SSH – IC – 25
Slow High Knees – IC – 8
Scissor Arms – IC – 10
Halos- IC – 10
Toy Soldiers – IC – 10
Arm Circles Forward – IC – 10
Arm Circles Backward – IC – 10
Jane Fonda’s – IC – 8
MOSEY to track
Rows – IC – 20
The Thang (OYO):
10 Merkins
Bear Crawl – 30 YDS
10 Merkins
Broad Jump Burpees – 30 YDS
Repeat
20 Rows
15 Merkins
MOSEY back to Flag Pole
- 30 LBC
- 30 Box Cutters
- 30 Flutter Kicks
- 30 Plank IC
COT:
Man maintains Fitness for reasons outside of himself
A man who has turned Pro doesn’t exercise to get good at exercising. His goal is Preparedness, a far broader and deeper objective than just feeling strong and looking good on the beach (although there is nothing wrong with either of those two things). The HIM stays in strict physical training to get a crown that will last forever. Thus, there is an eternal purpose in what he does. He is building a kingdom of Preparedness within which he intends other people to safely dwell. He knows that fatigue makes cowards of us all.
The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader. It’s not really very complicated, how can a man be much of Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?
F3 Portland 