10 Pax were present in the gloom @ The Sword. Here’s what went down:

Welcome/Disclaimer

Mosey to the back of the lot, get blocks (for later), and begin Warmarama:

-IST x20 (40)

-Toy Soldier x15 (30)

-Slow Windmill x10

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

The Thang

PONG: Each Pax got a tennis ball and tried to get it into the empty bucket a few feet away. They could bounce off the ground or a straight shot-whatever it takes. A miss results in blockwork and a lap to the end of the lot and back. A made shot rewards a skip of gets a skip of blockwork and a lap and onto the next Pax for another shot attempt.

Round 1: No shots made resulting in (IC):

-Overhead press x20 (40)

Mosey lap-down and back

-Bent-over row x20 (40)

Mosey lap-down and back

-Skull crusher x20 (40)

Mosey lap-down and back

-Squats x20 (40)

Mosey lap-down and back

-Lawn mower (alternate sides) x10 (40)

Mosey lap-down and back

-Calf raises x20 (40)

Mosey lap-down and back

-Curls x20 (40)

On your 6 (IC):

-KB Chest press x20 (40)

Mosey lap-down and back

-Windshield wiper x15 (30)

Mosey lap-down and back

Round 2 (2 shots were made resulting in two passes):

-Pickle pounder x20 (40 IC)

Mosey lap-down and back

-Overhead press x20 (40 IC)

Mosey lap-down and back

-Burpees x10

Mosey lap-down and back

-Lbc x20 OYO

Mosey lap-down and back

-Reverse lunge x10 each leg (40 IC)

Mosey lap-down and back

-1 full lap around the islands

-Penalties (balls remaining/not transferred)=28 WW2s

Blocks up

Mosey Back to Base

Recover, Recover

Moleskin:

Boys have to play with balls. So we did. Conversations about fantasies of running away may have even been discussed. No BJs (block jacks) were administered today. Whether it’s playing with balls, planning exotic trips together afar, or just having high quality mumble chatter; being among F3 brothers in the gloom is a great way to start the day.

COT/Namarama/Prayer Requests/Announcements/Fellowship

Prayer Requests:

-Praise-Rocket’s son getting married next weekend!

-The Force’s son has already graduated and Die Hard and Toby’s 2.0’s will also graduate this weekend.

-Unspokens in all F3 circles.

-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.

-Remember Ultraman and his family with the recent loss of his mother.

-Remember others with parents who have deteriorating health (The Force, Burgoo, Toby, etc).

-Pray for our college students on college campuses and the unpeaceful protests that are occurring.

-Remember Gypsy with the loss of his father.

Remember Falcon from F3 Omaha who passed away.

-Remember Olive during this hard season during the annual anniversary of Sweet Tooth.

-Pray for Toby’s knee. May have to go out on the IR.

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:

-Swiftie’s VQ is at Dragon Slayer on 5/16. Come out and support him.

-We will hold a special bootcamp beatdown on Friday, 5/10, at The General (West Moreland Park) to honor our law enforcement (LE) officers. Let’s show our support for those who protect us.

-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

-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).

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.)