8 Pax showed for #TheEstate on Saturday. Here’s the summary of events:
Welcome/Disclaimer
Mosey to the track and take a half lap
Stop for Warmarama (IC):
-Side Straddle Hop x30 (60)
-Slow Wind Mill x10
-IST x20 (40)
-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x15
Mosey a lap around the other half of the track
Stop for (IC):
-Crunchy frog LBC’s x20 (40)
-Slow hold ‘Mericans x5 w/ 10 count release
-WWII’s x20
-Reverse lunges x10 each leg (40)
Mosey to shelter for (IC):
-Dips x15 (30)
-Inclined ‘Mericans x15 (30)
-Muhammad Ali/Rocky Balboa x20 IC (40)
-B2W
-Praying Mantis x20 IC (40)
Mosey to blocks for (IC):
-Overhead press x20 (40)
SPRINT to the first island and back
-Curl x20 (40)
SPRINT to the first island and back
-Skull crusher x20 (40)
SPRINT to the first island and back
-Squats x20 (40)
SPRINT to the first island and back
-Christian McCalf raises x23 (46)
SPRINT to the first island and back
On your 6 (IC):
-Chest press x20 (40)
-Low flutter x20 (40)
-Glute bridge thrusts x5 hold x15 thrusts IC (35)
-Windshield wipers x15 (30)
-Block plank hold for 60 sec
-Pickle pounder x15 (30)
Mosey to bus parking lot for (IC):
-Mobility Moment
-‘Mercianators (5 diamond, 5 regular, 5 wide) x15 OYO
-Heels to Heaven reverse lbc x20 (40)
Mosey to playground for (OYO):
-Pull ups x10
-Bobby Hurley’s x10
-Pull ups x10
Mosey back to base for (IC):
-Star Plank hold for 60 sec
-Slow hold ‘Mericans x5 w/ 10 count release
Recover, Recover
COT/Namarana/Announcements/Prayer/Coffeteria
Moleskin:
It was a Gentleman’s Bootcamp. Good to see Toxic migrate in today. He always brings a certain aura. Crocs did the triple down and Camelback and YHC doubled down. Baller didn’t sleep a lot and still worked out today. I think he was disappointed that we didn’t do more ‘Mericans and burpees. Rodeo got to rock his block. Elmers was in front of us on sprints even after being out a few days. He had a strong showing today. YHC tried to bring a Mulligan style block workout, but he’s next level. Lots of good mumble chatter today to prep YHC for future QvsQ battles. It was great spending time with some of my brothers in the gloom.
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/
-QvQ coming up at Man Maker Monday between Omega and Toby. YHC hopes to see all of you there.
-QvQ coming up on Tuesday between Mulligan and Kosar. Mulligan requests your presence.
Prayer Requests:
-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.)