It was a perfect rectangle

Event Date

Jun 26, 2024


8 Pax were represented at Hollywood this morning. Here’s the summary:

Welcome/Disclaimer Warmarama (IC):

-Slow Wind Mill x10

-IST x15 (30)

-Toy Soldiers x15 (30)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)


Mosey to which-wich

The Thang: Begin 4 Corners

Corner 1 (IC):

  • Mountain Climber x20 (40)
  • ‘Merkins x10 (20)
  • Step ups x10 each leg OYO (20)
  • Squats x20 (40)
  • Hello Dolly x20 (40)
  • Dips x20 (40)
  • Inclined ‘Merkins x15 (30)


Mosey to next corner

Corner 2 (IC):

  • Donkey kicks x20 (40)
  • Alternating T-Planks x20 (40)
  • Freddy Mercury x20 (40)
  • Alternating lunges x20 (40)
  • Lbc x20(40)
  • Pickle pounder x20 (40)
  • Carolina dry docks x20 OYO (20)


Mosey to next corner

Corner 3 (IC): PM

  • WWII x 20 (20)
  • Burpees x10 OYO (10)
  • Suzanne Somers x20 each side (80)
  • MHs x20 (40)
  • ‘Diamond ‘Merkins x10 OYO (10)
  • Box cutter x20(40)

 

Mosey to next corner (base)

Corner 4 (IC)

  • Bobby Hurley x20 (40)
  • Inchworms x15 (30)
  • Wide ‘Merkins x10 (20)
  • Plank jacks x20 (40)
  • Low flutter x20 (40)
  • Homer to Marge x5 and thrusters x15 (35)
  • ‘Merkinators (5 diamond, 5 regular, 5 wide) (15)
  • Rocky Balboa/Muhammad Ali x50 (100)

Mobility moment

Recover, Recover


Moleskin:

Great job today gents! It’s always good to be with my F3 brothers in the gloom.


COT/Prayer/Announcements

-Little Professor’s grandfather is leaving the hospital and now going into a rehab center to regain his strength. Prayers for his grandfather during this transition.

-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves

-Marriages

-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.)