Q – Lincoln Log
F3 – Fitness – Fellowship – Faith
PAX: 21 Lincoln Logs, Ketchup, Cradle, Fish oil, Old Dominion, Fine Print, Phoenix, Mufasa, Barn Door, Mr. Miyagi, Crab Cakes, Wentworth, Speed Square, Flintstone, Chip n Dale, Obi One, Blades of Glory, The Plague , Uncle Rico, Lite Brite, Brad Pit.
Mission – Plant, Grow & Serve Small Workout Groups for the Invigoration of Male Community Leadership
5 Core Principles
Free of Charge – Open to All Men – Held Outside – Led in a Rotating Fashion by Peers – End with CoT
I AM NOT A PROFESSIONAL TRAINER – MODIFY AS NECESSARY
Warmup – 10 Reps per (4 Minutes)
- Side Straddle Hops
- Tappy Taps
- Big Ones
- Imperial Walkers
Pre-Thang (4 Minutes) – Tennis Court
- Butt kickers
- Super Marios
- Carioca
Count Off in 1 & 2
- Group #1 at Horse Shoe Pit (picnic tables)
- Group #2 at top of hill by baseball field (picnic tables)
Both groups start with AMRAP Merkins until the “messenger” brings your group the next exercise, then send your messenger back to the other group (rinse and repeat)
The “general” will have 15 messages to be to be delivered.
All excercises are AMRAP and can be done in sets of 20 or 30 as led by each group general
- Merkins
- Monkey Humpers IC
- Frozen Freddy’s IC
- Burpees
- Copperhead Squats IC
- Box Cutters IC
- Dips
- Apollo Ono’s IC
- LBC IC
- Werkins
- Step up’s IC
- Alt. Shoulder Taps IC
- Overhead Claps
- Jump Squats
- Heels to Heaven IC
Omaha
Mary (5 Minutes)
- Plank – 10 Count IC
- Amazing Spiderman – 10 Count IC
- Chilcut Plank w/ leg raises – 10 Count IC each side
- Nolan Ryans – 10 Count IC each side
- American Hammers Rancid Style – IC around the horn
Name-O-Rama
FNG’s?
CoT – Message to Garcia
A Message to Garcia
The Power of Initiative. A true story from the year 1899 called, “A Message to Garcia” written by
Elbert Hubbard. Here is a brief summary. When the war broke out between Spain and the United
States at the turn of the century. The American President needed to get a message to a Cuban
revolutionary named Garcia.
He was hiding somewhere on the island of Cuba out of reach of mail or telegraph. Nobody knew
how to reach him but an officer suggested that if anyone could do it, it would be an officer by the
name of Rowan.
When President McKinley gave the letter to Rowan in Washington DC the officer didn’t ask where is
he at? How do I get there? What do you want me to do to when I am there? How will I get back?
He just took the message and figured out how to get to Garcia.
He took a train to New York, a ship to Jamaica, broke the Spanish blockade to get to Cuba in a cell
boat, then wild carriage rides, marching and riding through the Cuba jungle. 9 days of travelling
later, Rowan got the message to Garcia at 9 in the morning, that same afternoon at 5, he started his
return journey to the United States.
Giving further insight, the author Elbert Hubbard wrote, “My heart goes out to the man who does
his work when his boss is away as well as when he is at home. The man when given a letter to
Garcia, quietly takes the missive, without asking any idiotic questions and with no lurking intention
of chucking it into the nearest suer or of doing odd else but deliver it. Civilization is just one long
anxious search for such individuals. Anything such a man asks will be granted, his kind is so rare, that
no employer can afford to let him go. He is wanted in every city, town and village. In every office,
shop, store and factory. The world cries out for such. He is needed and needed badly, the man who
can carry a message to Garcia.
Adopted from Stephen R. Covey’s book – The 8th Habit (sequel to The 7 Habits of Highly Effective
People). Covey talks about people who make things happen, who just do it and show the highest
levels of initiative.