12 Pax were present at #NightRanger. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC):
-Mosey a lap around the square
-Side Straddle Hop x50 (100 IC)
-Slow Wind Mill x10
-Toy Soldier x15 (30 IC)
Circuit 1-Heartless:
Camelback’s old-school Kanye Fan Club vibes inspired YHC to do a round of “Heartless”. All Pax would remain in the Al Gore position for 3.5 minutes for the duration of Ye’s song. Each time he said heartless, we did a burpee. Our legs were shaking and knees were knocking in the Al Gore position. The burpees ironically brought some relief.
Circuit 2-Stations:
-Battle Rope
-Bunny hops on the ground ladder
-Dips
-Step-ups
-Jump rope
-KB Curls
-KB overhead press
-Running resistant parachute
When a Pax wasn’t at a station (or rotating through), he did LBC’s as default.
We did two rounds
Circuit 3-On your 6
-WWII x20
-Merkinators (5 diamond, 5 regular, 5 wide) x15
-Somers Suzanne x15 each side/leg (60 IC)
-Suzanne Somers x15 each side/leg (60 IC)
-Pillow talk x15 each side/leg (60 IC)
-Dying Cockroach x20 (40 IC)
-Low flutter x20 (40 IC)
-Reverse LBC with leg extension x15 (30 IC)
Recover
-Squats x20 (40 IC)
Recover, Recover
Moleskin:
The Pax seemed to be ready for Tacos at 7:15 so YHC knew he was in trouble from the start. Many did a standard before the Bootcamp. The jury is still out whether it was a good idea or not as we were moving slow by Recover, Recover. YHC is still proud of all Pax and their effort.
Thanks to Ping/Sheldon for his demo of the running resistant parachute. He seemed to be able to figure out how to properly use the belt/strap on. Thanks to Something for donating his lime. Thanks to Liberty for insurance advice. Thanks to Doubles for using the parachute more than any reasonable person should. Thanks to Camelback for explaining black hair culture. Freedom was not impressed by the parachute. It was great seeing Left Turn back at it tonight! All were impressed with how quickly Mona Lisa ran. Pit Stop plans to go online tonight and sign up for as many bootcamp AOs as possible. Calypso and Jenny pushed for 760 festivities and won. Learning from tonight: The Pax struggle with strap on’s and Ye just doesn’t work like old school Kanye worked. Thanks to Pit Stop again for lending YHC the keys to the AO!
COT/Prayer requests:
-Unspoken prayer requests among F3.
-Stray is in Grand Rapids for work. A group he is with got T-boned and 3 are still in ICU, one in hospital and one discharged. Stray was in that car earlier but after dinner switched cars fortunately. They have flown in the spouses and the team is helping support them. Please lift up Seth, Scott, and Tom. Also, the driver of the car that T-boned them was pronounced dead on the scene. Lift that family up too.
-Lawndart-loss of his sister.
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:
-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.)