16 Pax were present and accounted for at The Might Oak this morning for a pre-Thanksgiving beatdown.
Welcome/Disclaimer/Launch
Mosey behind the school (where good things always happen) for Warmarama:
-Slow Wind Mill x10
-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
-Toy Soldier x15 (30 IC)
-Side Straddle Hop x50 (100) Yes!
Get blocks (for later)
Circuit 1
- Diamond merkins x10 OYO (10)
- Merkins x10 OYO (10)
- Wide arm merkins x10 OYO (10)
- Shoulder touch merkins x10 (20 IC)-Snake Eyes was called upon and delivered
- Merkin Time Bomb 5, 4, 3, 2, 1 (=15 with excessive planking)
Circuit 2
- LBC w/block x10 (20 IC)
- WW II x20 (20)
- Dying Cockroach x15 (30IC)
- Freddy Mercury x15 (30IC)
- LBC regular x20 (40IC)
- Russian Twists x15 (30IC)
Recover
Fast mosey/sprint to the end of the parking lot and back
Circuit 3
- Suzanne Somers x15 each leg (60 IC)
- Pillow Talk x15 (30 IC)
- Homer to Marge x20 (20 IC)
- Low Flutter
- Seated Flutter
- Windshield wiper
- Rosalita x20 (40 IC)
- Merkin Time Bomb 3, 2, 1 (=6 with planking)
Recover
Fast mosey/sprint to the end of the parking lot and back
Circuit 4
- Chest press x20 (40 IC) and then we keep going (unsure by how many, but several more reps) by doing “Just 5 More” until each Pax stopped requesting more pain and there was radio silence
- Overhead press x15 IC (30)
- Skull crusher x15 IC (30)
- Curl x20 IC (40)
- Bent over row x20 IC (40)
- Lawnmower each side x10 (40 IC)
- Deadlift x15 IC (30)
Fast mosey/sprint to the end of the parking lot and back
- Squats
Recover, Recover
COT
Moleskin:
Turncoat, Turnpike, Jedi, Matlock, and YHC arrived early to do a standard before the 5:30 beatdown. We made it back just in time for the Bootcamp launch. No time to rest so we began the journey of pain. The Pax this morning were hungry for a good beat down. They didn’t complain and could’ve kept going all day. Drebin and Jersey Boy are back at it even with being fresh from the IR and pushed hard (proud of you both). All Pax got it done today and are better for it. We may be sore tomorrow, but it was worth it for the calories we shed (and will overcompensate for tomorrow during Thanksgiving). It was great having FNG David with us today who was EH’d by Cherry Bomb. Hope to see you again soon bro. Thanks for Turncoat for lending YHC keys to the AO today. It’s always great to start the day with F3 brothers. Happy Thanksgiving everyone!
Prayer Requests
-Unspokens in all F3 circles.
-Prayers for Jersey Boy who lost his best friend over the weekend in Florida. Reminder to remember to do your estate planning (for your family’s sake)
-Prayers up for Lambeau’s brother who is recovering from a broken neck and blessings he didn’t sustain severe damage.
Announcements:.
-Firestone will be leading a Black Friday converge. Details are forthcoming.
-The Christmas party PB is on 12/6 at 760 Craftworks @7pm. https://f3isotope.com/f3-christmas-party-2024/ . Help spread the word and invite Kotters. Auto needs donations for the raffle, which is our biggest way to drive donations for Operation Sweet Tooth. Please connect with Auto if you can support.
-Volunteers are needed for water stations for the Huntersville Half. Please see Cherry Bomb if you can help.
-Hippie and Gnarly Goat are presenting a leadership development opportunity on Saturday Dec 7. There will be a bootcamp workout from 7-7:45 at the Huntersville business park. Training will begin immediately after from 8-11am.
-Emmaus will begin focus on 2024 YE close out and then beginning to establish goals for 2025 and Q1. Goals may include (but obviously not limited to): Spiritual Growth; Mindset; Emotional; Physical; Relational; Environmental (your domain); Finances; Business/Professional; & Leadership Growth. You do not need to have a goal for each (just focus on 3-5 for 90 days at a time to maximize results).
-MQ’s are still needed for a few AOs beginning in January. DM Toby if you are interested.
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.)