6 Pax were present and accounted for in the glorious gloom of Wednesday morning @ The Mighty Oak. Here’s what went down:
Welcome/Disclaimer
-SSH x50
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)
-IST x15 (30 IC)
We used our legs as “Kick”start my heart” blasted by Motley Crue (thanks to Roadkill):
-Toy Soldier x15 (30 IC)
-Donkey kicks x20 (40 IC)
-Bird dog kicks x20 (40 IC)
We had to endure the pain and used a lot of “Patience” as G&R floated in the gloom:
-Elbow plank
-B2W 10 count by each Pax and hold until we get all the way down the line.
-Al Gore hold
Mosey to the end of the parking lot and back.
We did “Extreme” curls or “More than curls”…I mean “words”
-YHC called 20 curls (40 IC) and we kept going if any Pax asked for just 5 more.
Warrant’s “Heaven” began to play and so we had to do:
-Heels to Heaven (reverse lbc) x20 (40 IC)
-V- up crunch x20 (40 IC)
Then the Damn Yankees began to sing “High enough” which led to:
-Jump squat x20
-Overhead press x20 (40 IC)
-Calf raises x20 (40 IC)
Mosey to the end of the parking lot and back.
The speaker began to play “I would do anything for love” by Meatloaf (until we couldn’t tolerate it anymore) and then switched to White Snake’s “Is this love” for:
-Monkey Humpers x20 (40 IC)
-Pickle pounder x20 (40 IC)
-Glute Bridge thrusters x20 (40 IC)
“When I look into your eyes” began to play by Firehouse. Partner up and avoid contact by all means necessary to avoid getting lost in their eyes:
-Patty cake merkins x20 (The hand claps between partners represented the mutual effort and support in a relationship)
-Pillow talk each side x20 each side (80 IC)
“Carrie” started hitting our ears by Europe. We began to have PTSD of past relationships and so we did burpees symbolize the journey and the “ups and downs” of love:
-Burpees x10 OYO
Mosey to the end of the parking lot and back.
The Black Crowes began to play “She talks to angels”. We switched it after we became depressed with Slaughter’s “Fly to the angels”:
-Snow angel x20 (40 IC)
Journey began and “Open arms” fed our ears (thanks to Roadie):
-It was only fitting that we should do Arm circles. Each Pax would do a 10 count of continuous circles and not stop until the last Pax in the circle finished his 10 count
-Small circles
-Reverse
-Large circles
-Reverse
“When the children cry” began to play by White Lion as all of the Pax would call a pain filled round of Mary that brought tears as we leaned into vulnerability:
-Freddy Mercury x20 (40 IC)
-Alternating v-up x20 (40 IC)
-Windshield wiper x15 (30 IC)
-Suzanne Somers x20 each side (80 IC)
-Plank Jack x20 (40 IC)
Mosey to the end of the parking lot and back.
And then it was time to say goodbye so we closed with Cinderella’s “Don’t know what you got, til it’s gone.” Side arms were not acceptable so we all went full on and did hugs that no men should do in a professional relationship.
Mosey Back to base
Recover, Recover
Moleskin:
Ballads filled the air at The Mighty Oak today. Hippie, Roadkill, Beave, Roadie, and Headlock all crushed it today. It was an emotional roller coaster as we thought of all of the potential future M’s that didn’t work out. Tears flowed during the workout as memories came rushing back of heartbreak and despair. We passed around the tissue box in CoT. It was great seeing Headlock back at it again! We’ve missed you man. Roadkill had his virgin post at The Mighty Oak. He was like a seasoned pro. One never would have known it was his first time. Roadie was filled with emotions of days of Prom past. Beave and Hippie were also wrestling with the emotions taking place that they themselves couldn’t fully understand. The learning from today is that it’s okay to let it all out boys. Also, that not all of us have what it takes to be in a hair band (or have hair like Roadie). Another leaning is that song requests are always better than the default (of no song requests). As we close, don’t worry brothers, Skid Row assured that YHC noted your attendance for the Backblast, “I remember you”. It’s always great to start the day with F3 brothers, glorious ballads, and emotion.
COT/Namarama/Prayer Requests/Announcements/Fellowship
Prayer Requests:
-Unspokens in all F3 circles.
-Hippie’s nephew, Ben.
-Hippie’s neighbors, Purcell and Carolyn
-Headlock-Remember his wife and brothers
-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.
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
-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.)