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.)
Toby, can always count on you for a good, full body beat down. Great job Q’ing, as always.