12 Pax were present and accounted for @ #NightRanger Here’s what went down:
Welcome/Disclaimer
Mosey to the Square for Warmarama:
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)
-IST x20 (40 IC)
-Toy Soldier x20 (40 IC)
-Hillbilly x10 (20 IC)-Thanks to Stutter
The Thang:
We had late night cravings so we hit the Drive-Thru for a….
Double Quarter Pounder with Cheese:
-Sprint 25 yards and do 25 ‘Mericans (merkins)
-Quadrophelia backwards to base
-Sprint 50 yards and do 50 squats
-Quadrophelia backwards to base
-Sprint 75 yards and do 75 Mountain Climbers
-Quadrophelia backwards to base
-Sprint 100 yards and do 100 SSH
-Mosey around the movie theatre after finishing all four to add “cheese” to the Quarter Pounder
-Rinse and repeat for a “Double” Quarter Pounder
Result = 50 Merkins; 100 Squats; 150 Mountain Climbers; & 200 SSH
After the first round we did a mobility moment
After the second round we did:
-pickle pounder x10 (20 IC)-because they do have pickles
Circle-up and on your 6:
-WWII x20
-Glute bridge x5 hold/planks x15 thrusters (35 IC)
-Pillow talk x20 each side (80 IC)
-Suzanne Somers x20 each side (80 IC)
-James Bond Time Bomb
Recover, Recover
Moleskin:
Way to work hard tonight gents. Thanks for indulging YHC’s cravings again. We did a late night drive-thru run and each devoured a Double Quarter Pounder with Cheese. YHC just can’t get enough of the Royale with Cheese this week! Thanks to Pitstop for lending YHC the keys to the AO. Being among F3 brothers in the gloom is a great way to start the day.
COT/Namarama/Prayer Requests/Announcements/Fellowship
Prayer Requests:
-Unspokens in all F3 circles.
-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.
–Burgoo’s mom and her health-praise that she has made some progress, and prayers for the continued journey ahead
-Strutter’s wife has upcoming surgery-prayers appreciated.
-Swanson lost his job at Lowes, but this has allowed him to refocus and he is finding joy in things he overlooked while living to work (less stress, spending time with family, volunteering, and reconnecting)-prayers for the next career move.
-Invite a FNG or brother you haven’t seen in a while who’s a Kotter. Prayers for mental health and connection among men. Question was asked who had invited someone new to F3 in the last 365 days? Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers).
-Carpet Bagger’s daughter is participating in a cheer event in Myrtle Beach. Pray for safe travels for her and his M.
-Remember Ultraman and his family with the recent loss of his mother.
-Pray for our college students on college campuses and the unpeaceful protests that are occurring.
Reminder:
The F3 mission statement is “to plant, grow, and serve small workout groups for men for the invigoration of male community leadership”.
F3 5 Core Principles:
Workouts …
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Announcements:
-Gnarly Goat invites all Pax to a leadership retreat: https://www.evite.com/event/00D457GLSRH7IMWZCEPOY5CMKFAQRA/
-Memorial Day Murph is 4 weeks out. Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24. Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.
-North Carolina Marine Mud Run General Information
-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.
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)