YHC showed up with his tiny speaker and a deck of cards ready to issue pain to 7 Pax. We’ll, it wasn’t like a WWE entrance or anything, but here’s the summary:

“Commander” Run from Checkpoint 1/Base. We did a couple of laps around the parking lot while listening to “Break My Stride” by Matthew Wilder.

Welcome/Disclaimer

Checkpoint 2-Warmarama (IC):

-Slow Windmill x10

-IST x 20 (40)

-Toy Soldiers x20 (40)

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers /Lil’ Professor x10

YHC stopped to allow each Pax to grab a rock that spoke to his soul.

Zamperini to Checkpoint 3 for:

Two rounds of 52 card pickup:

-Each Pax drew a card;

-Face/royal-cards results in a THREESOME of 5 burpees, B2W, and a suicide run before returning to the deck for the next Pax to draw

-All other cards resulted in Pax choice of exercise for the number of reps on the card

We did 6 THREESOME’s (ouch) and 8 Pax called exercises:

-crunchy frog

-squat thrusters w/ rock

-skull crusher

-Homer to Marge

-curls

-more curls

-WWII

-jump squats

Mobility Moment

The game of 52 Card Pickup was ended by YHC as he began hearing the rocks call our name so (IC):

-curl x20 (40)

-overhead press x20 (40)

-skull crusher x20 (40)

-bent over row x20 (40)

-calf raises x20 (40)

On your 6:

-rock the block glute bridge x20 (40)

-chest press x20 (40)

-low flutter x20 (40)

-windshield wiper x15 (30)

Recover/Rocks up

Mosey back to checkpoint 1/Base for the Core/Arm Speed Circuit. Each Pax grabs a parking lot line and:

-Bear crawl to next line

-30 second plank

-Pickle pounder x10 (20)

-Bear crawl to next line

-30 second plank

-‘Mericans x10 (20)

-Bear crawl to next line

-30 second plank

-Bear crawl to next line

Recover, Recover

COT/Namarama/ Announcements/Prayer

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/

Prayer Requests:/Praises:

-Unspokens among F3

-Peart Plus-Prayers for the families of those involved in the school shooting in Nashville

-Drebin-Father-in-law’s health

-66-Harper is doing well

-Tantrum-Feeling hurt that Snake Eyes was MIA (sounds like Tantrum needs to attend an upcoming Toby Talks gathering)

It’s always great to start the day with my F3 brothers at the AO for which YHC was named. Thanks for lending me the keys Gambini!

Until next time…

Toby

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