7 Pax showed up strong this morning at Berean. All Pax observed the safety practice of “stop, drop, and roll”. Here’s what went down:
Welcome/Disclaimer
Mosey from base to Which-Wich
Warm A Rama (IC):
-Slow windmill x10
-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper x10
-Toy soldiers x 15 (30)
-Side straddle hop x30 (60)
-IST x 20 (40)
-Toy soldiers x20 (40)
Mosey down to the Executive Park
-Stop hold Al Gore
-Drop for LBCs x50 (100)
-Roll into Diamond Merkins x15 (30)
Recover
Mosey to the Chipotle parking lot
-Stop hold Al Gore
-Drop for pretzel crunch x25 each side (100)
-Roll into Merkins x15 (30)
Recover
Mosey to Lululemon
-Stop hold Al Gore
-Drop for WWIIs x50 (50)
-Roll into Wide-arm Merkins x15 (30)
Recover
Mosey down to Regal square
-Stop hold Al Gore
-Drop for crunchy frog x15 (30)
-Roll into Patty-cake Partner ‘Merkins x15 (15)
Recover
Mosey back to base at Starbucks
-Stop hold Al Gore
-Drop for core HIIT=Low-flutter>Rosalita>Hello Dolly x10 each (60)
-Roll into ‘Merkin Time Bomb =45
Round of Mary:
Breakdancer x10 (20)
Low flutter x10 (20)
Lb extension x10 (20)
Heels to Heaven x10 (20)
Elbow plank x60 sec
SSH x20
Mobility moment
Recover, Recover
Moleskin:
Tumbleweed, Thug, Bel-Air, Stromboli, Soprano, and Grumpy (who is a beast like his father, Soprano) all got it done today. We got in 780+ reps of pain. We learned the fundamentals of “stop, drop, and roll” and are better for it. Way to work hard gents.
Circle of Trust/Namarama/Prayer/Announcements:
-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time.
-Remember Cousin Eddie as his mother’s health is poor and she may soon pass.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles.
-Marriages within F3.
-9 Lives is leading an adventure race on October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.
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.)