13 Pax were represented at the #Cauldron this morning. Here’s the summary:
Welcome/Disclaimer Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x20 (40)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
-MH’s x10 (20) In front of Titan’s truck. He hopped out of the truck and also participated in this joyous event.
Circuit 1 with bells:
- Curl x20 (40)
- Arm thrusters-each side x15 (60)
- Goblet squats x20 (40)
- KB swings x20 (40)
- Windmill x10 each side (40)
- Around the world x20 (40)
On your 6:
- Russian twists x20 (40)
- Chest press x20 (40)
- Low flutter x20 (40)
Partner up:
- Partner 1 does a farmer’s carry of 2 KB’s while partner 2 does 50 lbcs. Then partner 2 sprints to meet partner 1 (repeato until all Pax are at the top level of the parking deck and then do the same back down). All Pax did 2 full rounds of this up and down the deck.
Circuit 2: (IC)
- Donkey kicks x20 (40)
- Alternating T-Planks x20 (40)
- Mini-plank burpees x15 (30)
- Knee ups x20 (40)
- Alternating lunges x20 (40)
- Pickle pounder x20 (IC 40)
- Burpees x10 OYO
- Suzanne Somers x20 each side (IC 80)
- ‘Mericanators x15 (5 diamond, 5 regular, 5 wide) OYO
- Jump squats x20
- Inchworms x10 (IC 20)
- Homer to Marge x10
Recover, Recover
COT/Prayer/Announcements/Coffeeteria
Moleskin:
Always good to be with my brothers in the gloom. The parking deck was busy today so we had to start and stop our game play. Titan had to leave early, but will still receive credit for coming out in the gloom. Toxic was YHC’s partner and hid during the farmer’s carry leaving YHC running aimlessly looking for his partner. He thought that was funny… Hot Wax got a “Swingers Club” tattoo to solidify how serious he is about his AO. He can tell you where he got it on his body. Blackbeard is looking like he was never on the IR and has been crushing it lately. YHC wishes he had the energy and stamina that AOL has as he destroyed every workout. Baller is a stud and all Pax aspire to be as ripped as him someday. Amen’s hair is out of control-we wonder what it looked like in the prime of his youth? Dude has some poof going on. Bob Ross kept lapping all of us. He was on fire today! The Colonel got to show off his beastly arms during farmer’s carry. Chilly Willy seems to like the core because he’s been crushing it at YHC’s posts lately. Mulligan just likes to show off and reminds us how easy everything is to him. Peart Plus probably ran 10 miles before posting today because the bootcamp would not have been enough for him. YHC almost forgot namarama because Coffeteria was calling.
Great job today gents.
Announcements:
-On 3/30 we will hold a F3 CPR class at Lake Forest Church from 6:30-8pm. M’s and 2.1’s are welcome to attend. Please save the date! https://f3isotope.com/f3-cpr-training/
(Toxic asked if there would be any mouth to mouth. I’ll leave that with Gnarly Goat to keep him guessing).
-QvQ coming up in March. See Scrappy if you wish to compete. Will Omega try to retain his champion status, or retire to avoid risk? No pressure Omega…
Prayer Requests:
-Honeysuckle Blue’s hip issues.
-66’s daughter has a growth in her brain that has to be treated. Please pray for him and his family.
-Freedom’s continued recovery.
-Remember Pax who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.
-Unspokens among F3
Until next time.
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)