AO: #FreeStateQIC: @Horshack
PAX: 4 – @Deagle, @BlackDiamond, @Horshack, @CashOnly
Warm Up:
– SSH x 25 IC
– Squats x 15 IC
– Imperial Walkers x 15 IC
– Willie Mays Hayes – x 5 each leg (deep stretch), then x 10 alternating legs IC
– Arm Circles x 10 IC (small, then wide, forward, then backward)
– Michael Phelps x 15
– Cherry Pickers x 15 IC
– Windmills x 15 IC
The Thang:
– Mosey jog to Shops at Sumner
– Four sets of Burpees (5×4, 4×4, 3×4, 2×4, and 1×4) for a total of 60 Burpees
– Mosey jog back to AO
Mary:
– Outlaws x 10 IC each direction
– Reverse Crunches x 20 IC
– LBCs x
– Plank-o-Rama 10 Center, 10 right hand up, 10 Center, 10 left hand up, 10 Center
– Rosalitas x 20 IC
– Protractor x 60 seconds
– Flutter x 20 IC
COT: @Horshack shared the 4th Foundation in Dredd’s book Q Force about the Leadership Development Process (LDP). First, great leaders develop new leaders. The process has four steps: 1). Schooling with instruction. 2). Apprenticeship where leadership habits are transferred 3). Opportunity when one’s position within a group allows them to put leadership into practice , and 4) Failure by “courting minor disasters in order to learn”. F3 believes in a decentralized execution of the LDP in service of a centralized purpose to invigorate male community leadership.
F3 The Capital 