20 Swingers were present and accounted for the #Cauldron this morning. Here’s the summary:

Welcome/Disclaimer/Warmarama (IC):

-Side Straddle Hop x50 (100) Yes!

-Slow Wind Mill x10

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10

-IST x20 (40)

-Toy Soldiers x20 (40)

-Mericanators (5 regular; 5 diamond; 5 wide)

Mosey with k-bell up a deck.

Begin ramp series (down/up the ramp by parking lines & increase reps w/each parking line on the ramp=16)

-Squats and Curls (increase by 1 each line=16 lines)

-Squats and alternating arms overhead press (increase by 1 each line=16 lines)

Total=272 Squats, 136 Curls, & 136 Overhead Press

Then partner up for the following:

-Partner 1 farmer carries both KBs down/up the ramp while Partner 2 does lbc’s/WWII’s with a target of at least x50. When that is reached, sprint to your partner and trade off to carry the KB until your partner sprints back and reaches 50.  Repeato 3 rounds (150 lbc’s or WWII’s)

Mosey with k-bell back down the deck:

Begin series of one KB exercise followed by one non-KB exercise (IC):

-KB swings x15 (30)

-Low flutter x15 (30)

-KB Russian twist x15 (30)

-Bird dog x20 (40)

-KB bent-over row x15 (30)

-Hollow holds x5

-KB chest press x15 (30)

Mobility Moment

Recover, Recover

COT/Namarama/Announcements/Prayer/Coffeteria

Announcements:

-Polar bear and Daytona 500 coming up on 2/11 and 2/15.

-There will be a Hope House fundraising event at the Peninsula Club on the evening of 2/11. They need about 10 F3 Pax to volunteer to help at the event. DM Olive if you are free and can help.

-Olive’s son is raising money for his baseball teams trip to Cooperstown. If anyone wants a raffle ticket, please DM him.

-Frogger’s brother is participating in a event for charity and his employer has offered to match anything that he fundraises. He has decided to support Operation Sweet Tooth. 100% of his the funds with go to OST. DM Frogger if you wish to donate and support his brother and OST.

-The first week of February will be Amen’s 50th. Show up at his Q’s to help celebrate the old man :o)

-There are plenty of MQ’s at various AO’s who need some Q’s to cover. Please consider going out to the calendar and sign up on one one or more dates between now and June. Also, we need a commitment from all Pax to help EH those who haven’t posted in a while and may get back at it in early 2023, or FNG’s who may be curious about F3 who may start posting. #just1

Prayer Requests:

-Freedom who is recovering from surgery

-Parents of Pax-Remember those who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.

-Family members who are sick.

-Unspokens among F3

Moleskin:
Always good spending time with you gents. Good to see some faces that I haven’t seen in a few weeks. You know who you are. Proud of you for getting back at it. The beauty of F3 is not the fitness. Workout or not, being with your brothers so we can lift each other up is the most important thing. Loneliness and isolation can lead us to some dark places. Remember, there is power in being known and also power in being called by name, AND there is also power in an invitation. We control both of those outcomes via our actions-by showing up ourselves (discipline) AND seeking out our brothers who we haven’t seen in a while. Thanks to Hot Wax for lending me the keys to the AO. It was an honor posting with the Swingers today! Until next time.

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)