9 Pax showed up strong this morning at The Sword. All Pax observed the safety practice of “stop, drop, and roll”. Here’s what went down:

Welcome/Disclaimer

 

Mosey from base camp to the pull-up bars

 

Warm A Rama  (IC):

-Slow windmill x10

-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper/‘Lil Professor x10

-Toy soldiers x 15 (30)

-IST x 20 (40)

-Side straddle hop x50 (100)

 

Mosey around the parking lot

-Stop hold Al Gore

-Drop for LBCs x50 (100)

-Roll into Diamond Merkins x15 (30)

-Pull ourselves up (pull-ups) x5

Recover

 

Mosey lap around the parking lot

-Stop hold Al Gore

-Drop for WWIIs x50 (50)

-Roll into Merkins x15 (30)

-Pull ourselves up (pull-ups) x5

Recover

 

 

Mosey lap around the parking lot

-Stop hold Al Gore

-Drop for pretzel crunch x25 each side (100)

-Roll into Wide-arm Merkins x15 (30)

-Pull ourselves up (pull-ups) x5

Recover

 

 

Mosey lap around the parking lot

-Stop hold Al Gore

-Drop for jackknife lbc x25 each side (100)

-Merkinators (5 diamond; 5 regular; 5 wide) x15 (15)

-Pull ourselves up (pull-ups) x5

Recover

 

 

Mosey lap around the parking lot

-Stop hold Al Gore

-Drop for core HIIT=Low-flutter>Rosalita>Hello Dolly x10 each (60)

-Roll into ‘Merkin Time Bomb=15

-Pull ourselves up (pull-ups) x5

Recover

 

 

Mosey lap around the parking lot

-Stop hold Al Gore

-Drop for jackknife lbc x25 each side (100)

-Pull ourselves up (pull-ups) x5

Recover

 

 

Mosey lap around the parking lot

-Mobility moment

 

 

Clydesdale back to base

Recover, Recover

Moleskin:

Way to work hard today gents. All pax got in plenty of reps of pain. Most importantly, we learned the fundamentals of “stop, drop, and roll” and are better for it. We discussed where Al Gore is now and why we never hear about him. Enron’s theory is that there is a “minge” effect somewhere (like the Southpark Oprah minge).

Enron proved that he can still do bootcamps and it was good having him back on his old turf. Overdose crushed it today and gave it his all. He’s been consistently posting and is like a dog with a bone lately. Peart Plus did a standard with Ponch and still was up front during our bootcamp mosey/laps. The Force made it known that The Sword was his second choice today when he woke, but yet there he was. YHC even tried to weave in some jackknife lbcs to make him happy, but not sure it worked. Ultraman always makes things look easy. He also has perfect Al Gore form. Ichabod likes to only attend workouts with a certain demographic (STK). You can ask him if you fall into that category or not. He can take any beatdown given. Frontier (formerly known as Steven Seagal) did pull-ups with one pinky finger. Dude was on fire. Ping is trying to EH 2 sad clowns working out in the parking lot for the past two weeks. All Pax tried to assist the MQ today as well. Thanks to Ping for lending YHC the keys to this great AO today. It was great starting the day in the gloom with F3 brothers.

 

 

Circle of Trust/Namarama/Prayer/Announcements:

-Ping’s friend, Clay, is a fighter pilot who had some fellow pilots go down in a crash. Pray for those who serve and their families

-Remember Cousin Eddie and his mother, Tia, who has terminal cancer that is spreading quickly.

-Remember, The Force and his mother, Libby, who is also battling cancer.

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

-Unspokens in all F3 circles.

-Marriages within F3.

-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time. Volunteers are needed for Western NC cleanup. We are likely going to have an F3 groups heading up to help with cleanup efforts. If anyone is interested in going up with us, please let Toby or Drebin know.

-9 Lives is leading an adventure race on 10/26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.

-Stacy Turrentine Memorial Golf Tournament on 10/28 at Verdict Ridge in Denver on 10am. See The Force or call 336-843-0235 for more info. $125/member; $500/team; $150 Tee Sponsor.

-Flo’s Thanksgiving turkey fundraiser is coming up to feed families in need within our community. Please see him if you wish to donate.

 

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.)