9 Pax posted @ #Emmaus this morning. Here’s the pain we experienced in the gloom:

Welcome/Disclaimer

Mosey to 1st circuit for Warmarama in cadence (IC):

-Side straddle hop x 25 (50 IC)

-Slow windmill x10

-Lil’ Professor/Slippery Dip Can/Soap Locator/Carrot Puller/Dwight Schrute/Long Snapper x10

-Toy soldier x10 (20 IC)

-IST x10 (20 IC)

The Thang

Begin Circuit 1 w/ “The Beast”:

6 exercises, performing 6 OYO reps at 6 stops. 3 lines (lined field or cones). Start at first line by doing 6 reps, sprint to second and do 6 reps, then to third and do 6 reps, then back to second for 6 reps, back to first/start line and complete 6 reps: 

Lap 1
-Merkins x6
Sprint to next cone
-LBCs x6

Sprint to next cone
-Squats x6

Mosey a lap around parking lot island

Lap 2
-Wide Arm Merkins x6
Sprint to next cone

-Freedom Twists x6

Sprint to next cone
-Burpees x6

Mosey a lap around parking lot island

Repeato each lap x 3 (=6 laps with 3×6 reps in between each). We wove in a mobility moment during halftime.

Circuit 2 would commence for “Unlucky 7s”:

-Suzanne Somers x 10 each leg (40 IC)

-Balanced leg tucks x20 (40 IC)

-Plank jacks x20 (40 IC)

-Reverse crunch heels up pulse x20 (40 IC)

-T-Plank reaches x10 each side (20 IC)

-Mtn climbers x20 (40 IC)

-Low flutter x20 (40 IC)

Recover, Recover

COT/Namarana/Prayer Requests/Coffeteria

Moleskin:

The Pax got it done today. The mumble-chatter was unreasonably higher than normal, but it was good to start the morning in the company of F3 brothers. Am-PM and Nair joined us after the beat down for Jedi training where we discussed how to balance and realign our GPS (Goals, Passions, Struggles). What work are you doing to realign things for your 2024 goals?

COT/Namarana/Announcements/Jedi training

-Pray for all Pax who are caregiving for aging parents and health issues

-Reach out to a Kotter.

-Unspokens in all F3 circles.

Announcements:

-Men In Pink March 16th

-Christina Latini Memorial 8k March 16th

-Take That Hill October 5th

-Kiawah Island Triathlon October 6th

-JFK 50 Mile Ultra November 23rd

-Bourbon Chase 200 mile Relay October 4-5th

-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.)