13 Swingers got 1,090 reps in today @ #The Cauldron this morning. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-SSH x50 (100) Yes!
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
-‘Merkinators (5 regular; 5 diamond; 5 wide; 5 regular) x15 OYO (15)
The Thang
Circuit 1 (IC):
-KB Overhead press x20 (40)
-KB Curl x20 (40)
-KB Bent-over row x20 (40)
-KB Skull crushers x20 (40)
-KB Squats x20 (40)
-KB Burners x10 (20)
-KB Swings x20 (20)
-KB Around the world x20 OYO
-KB Deadlift x20 (20)
-KB Lawn mower-each arm-x20 (80)
-KB Side muffin top crunch m-each arm-x20 (80)
-KB Halos x20 OYO (20)
-KB Reverse Lunge-each leg-x10 (40)
-KB Wood chop-each arm-x10 OYO (20)
-KB Front raise to chin/upright row x20 (20)
-KB Bobby Hurley Thrusters x20 (20)
Circuit 2
On your 6 (IC):
-KB Chest press x20 (40)
-KB plank transfer/drag/switch x20 (40)
-KB Russian Twist x20 (40)
-Windshield wiper x20 (40)
-Low flutter with KB extension x20 (40)
-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)
-KB LBC x20 (20)
Mosey a lap around the square
Circuit 3 (IC):
“Just 5 more” curls
-6 rounds x5 (60)
Recover, Recover
Moleskin:
1,090 reps hurt. We may avoid hoisting any KBs for a few days after this morning. All Pax got it done and have more chest hair after owning that piece of cast iron (or shaft in Toxic’s case). It was great ending the week hanging with the Cauldron posse. They are a strong group of HIM who have a solid brotherhood and fellowship. Thanks to Hot Wax for lending YHC the keys to your AO.
COT/Prayer/Praises
-Lawndart’s sister passed away. Please keep his family in your prayers.
-Amen’s sons are coming home from school for the summer.
-Unspokens in all F3 circles.
Reminder:
The F3 mission statement is “to plant, grow, and serve small workout groups for men for the invigoration of male community leadership”.
F3 5 Core Principles:
Workouts …
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Announcements:
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-There are plenty of Q slots at all AO’s. Please sign up. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s.
-Invite a FNG or brother you haven’t seen in a while who’s a Kotter. Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers).
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)