12 Pax were represented at The General today for a Donkey Kong themed bootcamp. Here’s what went down:

Welcome/Disclaimer

Warmarama (IC):

• Slow Wind Mill x10 (10)
• IST x20 (40)
• Toy Soldiers x20 (40)
• Long Snapper/Lil’ Professor x10

Pledge of Allegiance

Trek into the Jungle to find DK:

• Commander Run into the wild (2 laps)
• Bob and weave the savages, animals, and elements by doing side twist lateral shuffles from base camp to playground
• Lunge walk over large brush from base camp to playground
• High knees to avoid snakes back from playground

Mario’s Barrel Hops

• Jump Squats x20 (40)
• SSH x30 (60)
• Reverse Lunge x20 (40)
• Apollo Ono x20 (40)

Mosey to rock pile

DK Barrel Toss (DK has mad chest muscles due to throwing and pushing barrels)

• Diamond Merkins x15 (30)
• Wait for Mario (Al Gore with rock overhead)
• Wait for Mario (Hold a elbow plank for 30 seconds)
• Crunchy frog x15 (30)
• Skull Crusher x15 (30)
• Overhead Press x15 (30)
• Deadlifts to “barrel throw” (throw rocks to the ground like a medicine ball disguised as a barrel x10

Mario’s Hammer Time

• Curls x20 (40)
• Chest Press x20 (40)
• Carolina Dry Docks x15 (30)
• Russian Twist x15 (30)

Ladder Climb

• Use ladder for jump hops (one Pax hops while everyone else does exercise and runs back and tags the guy beside him to take the ladder)
• Mountain climbers x6 x20 (240)
• Peter Parker x6 x20 (240)

Climb out of DK’s Lair to head home

• Use Battle Rope (each Pax took a turn while everyone called Mary):
• Lbc x15 (30)
• Dying Cockroach x15 (30)
• Pretzel crunch 7 each side (28)
• Suzanne Somers x15 each side (60)
• SSH x27 (54)
• Mobility Moment
• Low Flutter x20 (40)
• Hello Dolly x20 (40)
• Shoulder touch ‘Merkins x10 (20)

Deep Dish was robbed as time expired before he could battle with the rope and Moby Dick wouldn’t hear of going another minute over so…

Recover, Recover

Moleskin:

We did an old school Donkey Kong themed workout-not the Mario Kart stuff. We discussed classic arcade games and Roadie kept singing Donkey Kong theme music. All Pax got their anger out as we threw rocks. Everyone worked hard, but we eventually ran out of quarters. Thanks to the MQs for lending me the keys to this great AO.

Circle of Trust/Namarama/Prayer/Praises/Announcements:

-Moby’ Dicks friend, Stephanie, lost her boyfriend due to an accident while cutting trees

-Hippie’s friend, Purcell, is dealing with difficulties

Lonestar’s wife’s uncle, Harold, is having some health issues

-Greyhound’s daughter and decisions as a teenager

-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, Tia, has terminal cancer that is spreading quickly.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-Unspokens in all F3 circles.

-Marriages within F3.

-Volunteers needed for Western NC cleanup. We are likely going to have an F3 group leaving early to head up to Ashe County to help with cleanup efforts. If anyone is interested in going up with us this Saturday, please complete this survey as soon as possible. http://forms.office.com/r/3g6XpTNqDv. We can also take supplies if people have them. This is all coming together fast so more details are not available, but will share them ASAP.

-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.)