05.22.2023 No Running (but not easy)

AO: Lightning Rod

VQ: @StrayCat

PAX: @RedCurry, @Goon

Conditions: 50deg, dry



SSH – IC – 30

Windmills– IC – 10

Mosey to Field

Halos – IC – 10

Butt Kickers – IC – 10

Slow High Knees – IC – 10

Jane Fondas (both legs)– IC – 10

  • Pre-Thang

20 Rows

Run up Hill

20 Hand Release Merkins

Run down hill

Repeat above 3x

The Thang:


(Traveling around 1/2 of field Clock-wise)

  1. 50 YDS Lunge Walk
  2. 5 Burpees
  3. 40 YDS Bear Crawl
  4. 5 Burpees
  5. 50 YDS Broad Jump
  6. 5 Burpees
  7. 40 YDS Dead Bug Shuffle
  8. 5 Burpees

Repeat until out of time (PAX completed about 1-1/2 rounds)

Go to Center of Field

Flutter Kicks – IC x 35

LBC – IC x 25


I reflected on the mission of F3 to build male community leadership. The goal is not money, or power or fame for the leader – though there is nothing wrong with those things. The ultimate goal is to build stronger communities.

I spent the last week with my Daughter’s class of Eight graders in Catalina. Both the fitness and leadership developed in F3 helped me to be effective in my role. It was especially helpful in getting a group of 12 eight grade boys to go to sleep at 10 pm. One of the other chaperones heard that I was “scary” from one of the students. Ultimately that helped all the students have a good week with sufficient sleep.

From the Q Source:

Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.

Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.

Straycat out

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