9 Pax showed up at The Mighty Jungle for a great workout. Here’s what transpired:
Welcome/Disclaimer
Mosey to the corner of the parking lot to get blocks for later use.
Warmarama (IC):
-SSH x 50 (100)
-Toy Soldier x20(40)
-IST x20(40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
Circuit 1 (IC):
-Curls x20 (40)
-Deadlift x20 (20)
-Overhead press x20 (40)
-Bent-over row x20 (40)
-KB Skull crusher x20 (40)
-Swings x20 (20)
-Lawn mower (alternate sides) x10 (40)
Run a long lap around the entire parking lot
Circuit 2-On your 6 (IC):
-KB Chest press x20 (40)
-Gym sit ups x20 (20)
-Lbc x20 (40)
-Windshield wiper x20 (40)
-Glute bridge extension x5 w/ thrusters x15 (35)
Blocks up and run a long lap around the entire parking lot
Circuit 3:
Partner up for some Dora. Partner 1 runs a lap while Partner 2 does reps. Switch off, keep counting, and repeato until each goal is met:
-100 WWII
-200 LBCs
-300 Squats
Mosey down to gym wall
Circuit 4:
-B2W (10 count)
-Rocky Balboa/Muhammad Ali x25 (50)
-Praying mantis x20 (40 IC)
Mosey back to base
Recover, Recover
Moleskin:
It was a great morning. We had 9 hard chargers show, two of which were FNG’s! Sadly, two blocks were lost along the way. We will remember their sacrifice.
Chris, who has a connection via the family with Spice Rack; and Michael (although not named yet, aka Happy Meal) who is Olive’s 2.1. Toxic was as Toxic is. Regardless, he crushed it as always. Fast Pitch did his second post at St Marks and also crushed it. POS was heading to run a 5k with his 2.0 after the beatdown! Thats a good pops there fellas. Newton-Meter showed that he is his own man and posted without his 1.0. He even got in some pull-ups after the beatdown for extra credit! Burgoo is doing some soul searching to figure out who he really is. Perhaps one can be both a versatile runner and bootcamper? FNG, Michael, showed his pops, Olive, that he is ready to be named at his next post. Olive is back at it and pushed hard today as he is phasing back from the IR. Olive has the heart of a lion! One would not have known that FNG, Chris, was new at this because he performed like a seasoned bro!
Way to get it done today gents. Great to be among F3 brethren in the gloom.
COT/Namarama/Prayer Requests/Announcements/Coffeteria
Prayer Requests:
-Remember Tweetsie.
-Burgoo has a co-workers who’s son died in a car wreck on Mother’s Day. The family is struggling so lift them up.
-Unspokens in all F3 circles.
-Remember Pax with parents who have deteriorating health (The Force, Burgoo, Toby, etc).
-Remember those who have recently lost spouses or parents.
-Remember Olive during this hard season during the annual anniversary of Sweet Tooth.
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:
-Memorial Day Murph: Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24. Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.
-North Carolina Marine Mud Run General Information
-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.)