3 Pax got it done in the rain at Man Maker Monday this morning. Here’s what occurred:

Welcome/Disclaimer:

 

Warmarama:

-IST x20 (40)

-Slow Windmill x10

-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10

-SSH x20 (40 IC)

 

Circuit 1 (IC):

-KB Overhead press x20 (40)

-KB Curl x20 (40)

-KB Bent-over row x20 (40)

-KB Skull crusher x20 (40)

-KB Squats x20 (40)

-KB Swings x20 (20)

-KB Deadlift x20 (20)

-KB Lawn mower (alternate sides) x20 (80)

-KB Calf Raises x20 (40)

Mosey a lap down and back

 

Circuit 2 (IC):

-KB lbc w/KB x15 (30)

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x15 (30)

-KB Russian Twist x15 (30 IC)

-Windshield wiper x15 (30 IC)

-Low flutter w/KB extension x15 (30)

-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)

-Hello Dolly w/KB x15 (30)

-Rosalita w/KB x15 (30)

Recover

Mosey a lap and back

 

Circuit 3 (IC):

-Chest press time bomb x10 (55)

-Suzanne Somers x20 each side (80 IC)

-Pillow talk x20 each side (80 IC)

-KB burners x15 (30 IC)

Partner up:

-Partner 1 farmer carries both KBs a lap down and back while Partner 2 does WWIIs (until 100 are reached). Then trade off to do the same.

Mosey back to base

 

Recover, Recover

Moleskin:

Holiday and Greyhound were beasts this morning. We worked hard slinging our cast iron in the gloom. Thanks to Greyhound for lending YHC the keys to this great AO Greyhound. It’s always great to start the day with my F3 brothers.

Circle of Trust/Namarama

Prayer/Praises/Announcements:

-Prayers up for Greyhound’s daughter and life transitions and decisions

-Prayers up for Holiday’s mother-in-law’s health as she ages

 

Announcements:.

-Jersey Boy has two stray dogs who need a good home: https://x.com/brucehurley/status/1864009408801386984?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA

-Volunteers are needed for water stations for the Huntersville Half. Please see Cherry Bomb if you can help.

-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.)