13 Pax got in a good arm and core work out at The Sword this morning to tell Stray everything he needed to know before his knee surgery tomorrow. We also had a FNG naming! Here’s what went down.

Welcome/Disclaimer

Mosey to blocks

Get blocks

Warmarama:

-Toy Soldier x20 IC (40)

-Slow windmill x10 IC (20)

-Dwight Schrute x10 IC (20)

-Touch them toes hold

-Arm circles

The Thang:

-overhead press x20 IC (40)

-skull crusher x20 IC (40)

-curl x20 IC (40)

-bent over row x20 IC (40)

-mini squat holds x5

-deadlift x15 IC (30)

-block swing x15 IC (30)

-calf raise x20 IC (40)

On your 6:

-rock the block glute bridge holds x 5 and thrusters x15 (35 IC)

-lbc’s x20 (40 IC)

-chest press x20 IC (40)

-windshield wipers x20 IC (40)

-snow angel x20 IC (40)

-Freddy Mercury x20 IC (40)

-James Bond hollow hold v-up x5

-jackknife lbc x15 IC each side (30)

-knee tuck crunch x20 IC (40)

-mountain climber x20 IC (40)

-WW II’s x20

-Suzanne Somers x20 both sides (80 IC)

-hello Dolly x20 IC (40)

-Rosalita x20 IC (40)

-Homer to Marge x5 slow holds

-‘Mericanator (5 diamond, 5 regular, 5 wide) OYO x15

‘Merican Time Bomb x15 each Pax

Put up blocks

Mosey back to base

Mobility moment

Recover Recover

Circle of Trust/Prayer

Moleskin:

Mumble chatter was abound this morning. The Pax worked their arms and core today on a leg recovery day. We named a FNG on his second post. Patrick shall henceforth be known as…Coppertone (Rooter EH)! We also tried to offer useless knowledge to Stray for his post surgery recovery. It’s always great to start the morning with F3 brothers.

Prayer Requests:

-Kotters

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

-Unspokens in all F3 circles.

-AM-PM’s sister.

-Pings dad’s continues recovery/rehab from his stroke-Praise for progress made so far.

-Family who are traveling back from the holiday gatherings.

-Stray’s mentor, Bud Stokely, is in his 80’s and has health issues under Hospice care now. Praise for his impact and prayers for his family.

-Stray’s surgery is tomorrow. Prayers for him and his wife, Jenny, during his knee surgery and recovery.

Announcements:

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

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

-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.)