9 Pax got it done at Fission today. Here’s what went down:
Welcome/Disclaimer
Mosey to Checkpoint 1 at the Veterans Memorial for the Pledge of Allegiance.
Warmarama (IC):
-Side Straddle Hop x25 (50)
-Slow Wind Mill x10 (10)
-IST x20 (40)
-Toy Soldier x10 (20)
-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)
The Thang
Begin ‘Merkinado series:
-10 diamond ‘Merkins
1 lap down and back
-10 ‘Merkins
1 lap down and back
-10 wide ‘Merkins
1 lap down and back
Forward lunge for an unreasonable amount of yards from the parking lot to the stop sign at the block
Mosey across the road to the Arts Center
Round of Dora (partner up):
-300 LBC’s while partner runs a lap up and down the hill
-200 Squats while partner runs a lap up and down the hill
-100 WWII while partner runs a lap up and down the hill
Mosey back across the block to the parking lot
Continue ‘Merkinado series:
-10 diamond ‘Merkins
1 lap down and back
-10 ‘Merkins
1 lap down and back
-10 wide ‘Merkins
1 lap down and back
Mosey back to base
Round of Mary (IC):
-Low flutter x11 (22 IC)-one extra just because Axel said so
-Pretzel crunch “upsies “ each leg x20 (40 IC)
-Rosalita x10 (20 IC)
-W v-up x10 (20 IC)
-J-Lo x15 (30 IC)
-Suzanne Somers x 20 each leg (80 IC)
-X’s and O’s x10 (20 IC)
Recover, Recover
Moleskin:
All Pax took care of business today. We got in ~2 Miles and plenty of ‘Merkins and Core. Canuck did a mall walk and likely at a very fast pace.m. When rucking, YHC can never keep up with him! Thug was happy to get in some running and was up front. Axel has been getting it done lately. Jersey Boy doesn’t let the IR slow him down. Mayhem is back at it again and is a beast. Blackbeard succumbed to peer pressure to join the beat down. Moby Dick crushed the workout as usual. Grenade was a great partner with YHC today and also likes to call “upsies”. Great participation during Mary and a reminder that a Q School refresher might be needed (hint). It’s always great to start the day off right with F3 brothers.
COT/Namarama
Prayers/Praises:
-Mayhem and Grenade both have Daughters who are heading to NC State for college (which obviously makes Blackbeard happy too).
-Unspoken prayer requests among F3.
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:
-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.)