8 Pax were at The Estate today. It was great having FNG Tamar with us who was EH’s by Snake Eyes!
Here’s what went down.
Welcome/Disclaimer
Warmarama
-Mosey a big lap around the parking lot
-Slow Wind Mill x10
-Imperial Storm Trooper x20 (40)
-Toy Soldier x20 (40)
-‘Lil Professor/Long Snapper/Slippery Dip Can/Dwight Schrute/Carrot Puller x10
-Catcher’s pose
Mosey to the top of the parking lot.
Grab a rock that speaks to your soul.
Zamperini to the perfectly even, newly paved, virgin parking lot at the top of the hill.
-Curl x20 (40 IC)
Mosey to the end of the parking lot
-LBC x20 (40 IC)
-‘Merkinators (5 Diamond; 5 Regular; and 5 Wide) OYOx15
Mosey back to the beginning of the parking lot
-Overhead press x20 (40 IC)
Mosey to the end of the parking lot (stop at each of the 3 islands for Squats and increase by 10 at each island=60)
-WWII
-Pretzel crunch
Mosey back to the beginning of the parking lot
-Skull crusher x20 (40 IC)
Mosey to the end of the parking lot (stop at each of the 3 islands for 5 Merkins=15)
-Freddy Mercury
-Low flutter
Mosey back to the beginning of the parking lot (stop at each of the 3 islands for 5 Merkins=15)
-Chest press x20 (40 IC)
Mosey to the end of the parking lot
-Glute bridge plank/hold w/ rock x5 and then x15 thrusters (35 IC)
-Suzanne Somers x20 each side (80 IC)
-Pillow talk x20 each side (80 IC)
COT/Prayer Requests/Namarama/Coffeeteria
Prayers:
-S’mores-in the hospital. Pray for his recovery and for his family during this challenging time.
-Gump (vehicle accident-loss of dad, mom in hospital)
William-Gastonia get life together
-The Force’s mother, Libby, and her battle with cancer.
-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves
-Our kiddos and some
Of the challenges they face
-Marriages
-Unspoken requests in all circles
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
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). If none of those work for you, just show up. No one will be left behind, but it all starts with the discipline to take one.
Until next time…
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)