9 Swingers got it done at #TheCauldron this morning. Here’s what occurred:

Welcome/Disclaimer

Warmarama:

-SSH x50 (100) Yes!

-IST x20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

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

Circuit 1:

-KB Overhead press x20 (40)

-KB Curl x20 (40)

-KB Bent-over row x20 (40)

-KB Skull crusher x20 (40)

-KB Squats x20 (40)

-KB Swings x20

-KB Deadlift x20

-KB Lawn mower (alternate sides) x10 (40)

-KB Calf Raises x20 (40)

Mosey a lap around the square

 

Circuit 2-On your 6:

-Burpees x10 OYO

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x10 each side (20)

-KB Russian Twist x20 (40)

-Windshield wiper x20 (40)

-Low flutter w/KB extension x20 (40)

-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)

-Lbc w/KB x20 (40)

-WWII’s w/KB (yes, you read this right) x20 (40)

Recover

 

Mosey a lap around the square

 

Circuit 3:

Partner up for the following:

-Partner 1 carries both KBs a lap around the square while Partner 2 does 50 LBC’s OYO. Then trade off to do the same.

Circuit 4:

-‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO (15)

-James Bond x5 (5)

-J-Lo x20 (IC40)

-Mobility Moment

 

Recover, Recover

Moleskin:

We had lots of aroma, mumble-chatter, and mojo in the gloom and worked hard today. In fact, there was enough mojo to light the town of Huntersville this morning.  We didn’t use cast iron to fry any bacon or eggs, but we did fry our muscles (flex here). Great job gentleman. It’s always great to start the day off right with F3 brothers.

COT/Namarana

Prayer Requests:

-Ultraman-His mother is moving into a memory care center. Pray for his dad who will be staying back in their apt

-Amen-His father is flying home today from overseas

-Ping-His father is starting PT to help with movement on his left side after his stroke

-Middle East conflict

-Pax who are caregiving for aging parents and health issues among them

-Unspokens in all F3 circles

Announcements:

-Possum-Come on out Saturday November 4th for all 3 F’s. Mighty Jungle and Bedrock will converge for a workout in Smithville Park at 7am, followed by an outdoor coffeeteria and donuts. Stay for some or all of a 3rd F opportunity where PAX will assist with yard debris cleanup for some residents  in Smithville. Bring gloves, rakes, saws, and shovels if you can and come with a positive attitude to give back to our community. 

7-8am Bootcamp Workout Smithville Park

8-9am Outdoor Coffeeteria and Donuts in the park

9am -noon yard cleanup at 19518 S. Hill Street Cornelius NC – close to Smithville Park

-Flo-Kiwanis Club of LKN is looking for vendors for our Thanksgiving Dinner Project @D9Brewing 11/11.  $50 (basically the cost of sponsoring a family). Be a vendor, volunteer to play music, or give money to help feed over 400 families a Thanksgiving dinner!

-Upcoming elections-Remember Hippie and Gambini who are running for Huntersville Town Commission as our fellow Pax!

-Begin thinking about donating to Operation Sweet Tooth’s Christmas present/toy drive when shopping.

-Christmas party on 12/1 at 7:30pm at 760 Craftworks in downtown Huntersville.

-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). If none of those work for you, just show up. No one will be left behind, but it all starts with the discipline to take one

Until next time…

Toby

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