5 Pax got it done this morning @ The Cauldron. 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 Deadlift x20 (20)
-KB Lawn mower (alternate sides) x20 (80)
-KB Deadlift x20 (20) because Frogger complained about form and technique after the previous set
-KB Calf Raises x20 (40)
Mosey a to the top of the parking deck and back down
Circuit 2 (IC):
-KB Lbc w/KB x15 (15)
-KB Chest press x20 (40)
-KB Plank transfer/drag/switch x15 (30)
-KB Russian Twist x15 (30 IC)
Recover
Mosey a lap two levels up the parking deck and back down
Circuit 3 (IC):
-Curl time bomb and extend hold out in between x10 (55)
Partner up for a Dora of 300 KB Swings:
-Partner 1 Moseys a lap two levels up the parking deck and back down while Partner 2 does KB Swings until partner 1’s return and the trade off. Repeato until 300 are reached.
Recover, Recover
Moleskin:
Lawndart, Frogger, Amen, Bob Ross and YHC worked hard slinging our cast iron in the gloom. Frogger’s glutes need some help if anyone is willing to volunteer to assist. The Pax gave lots of suggestions this morning. We even thought about changing up Dora where one Pax would hang back while the others moseyed to elbow massage Frogger’s glutes, but something about that just didn’t feel right. Plus, there would have been lots of F3 HR paperwork involved. Amen’s shoes are still squeaking (#stealthninja) and he didn’t step on YHC’s glasses so it was a good day. Bob Ross is no longer a Kotter! Great seeing you again man. It was like you never left as you ate all of the reps and running that were served for breakfast. Lawndart seems to be enjoying football season. He was also in beast mode today.
Thanks to Hot Wax for lending YHC the keys to the AO. It’s always great to start the day with my F3 brothers.
Circle of Trust/Namarama/Prayer/Praises/Announcements:
-Prayers up for The Force’s mother, Libby, and her continued battle with cancer. She has been in the hospital this week and looks to be able to come home for Christmas.
-Prayer for Frogger to not get injured on Saturday hole running the Huntersville Half.
-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 or Omega if you are interested.
-Drebin will be coordinating a group of F3 Pax who wish to volunteer for western NC storm recovery efforts on 1/11 (likely in Burnsville). Please reach out to Drebin if you are interested in volunteering.
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.)