4 Pax were represented at Viking this morning. Here’s the summary:
Welcome/Disclaimer/Warmarama (IC):
-Slow windmill x 10 (20 IC)
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)
-IST x15 (30 IC)
-Toy Soldier x10 (20 IC)
-SSH x 20 (40 IC)
Mosey towards the end of the park and grab a hard, cold, rock along the way.
Circuit 1
Rockarama
-Curl x20 (40 IC)
-Overhead press x20 (40 IC)
-Rock squats x20 (40 IC)
-Skull crusher x20 (40 IC)
-Bent-over row x20 (40 IC)
Run a lap
-8 count burners x20 (20)
Circuit 2
Run a lap
On your 6:
-Chest press x20 (40 IC)
Keep rock elevated for 10 seconds and hold after last rep:
-Do 5 more (10IC)
Elevate again
-Do 5 more (10IC)
Elevate again
-Do 5 more (10IC)
Elevate again
-Do 5 more (10IC)
Run a lap
-LBC x20 (40 IC)
Stay at the top and hold for 10 seconds after last rep:
-Do 5 more (10IC)
Elevate/Hold again
-Do 5 more (10IC)
Elevate/Hold again
-Do 5 more (10IC)
Elevate/Hold again
-Do 5 more (10IC)
Run a lap
Circuit 3
-Freedom Twists w/ rock x20 (40 IC)
-Suzanne Somers x20 each side (80)
-Glute bridge holds with rock and then rock the block thrusters x15
-Heels to heaven/reverse LBC x20 (20)
Recover and run a lap to the picnic shelter
-Praying Mantis x20 (40 IC)
-Step ups x10 each leg OYO (20)
-Inclined Merkins x15 (30 IC)
Recover, Rocks up, and Mosey back to Base
-Al Gore Hold
Recover, Recover
Moleskin:
Key Takeaways: Bagboy works at a very prestigious financial institution. Shadow has the word engineer in his work title. Canuck walked 13 miles and watched the Bob Dylan movie at 10:40 in the morning and then ate lunch. Lastly, in certain establishments that have typically relied only on hands on currency transactions, we agreed that QR codes should be tattooed to body parts making it easier for all parties involved. Good job this morning gents. Now go crush the rest of your week!
COT/Namarana/Prayer Requests/Coffeteria:
-Family members and friends who are struggling with cancer.
Announcements:
-March 8-Polar Bear @ 6:45am
-March 22-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk.
-March 29th 8-noon (7am workout)-Possum is seeking volunteers for the Annual Smithville Community Garden/Park Refresh (spreading mulch and other manual labor typically on a Saturday morning). A shovel and strong back is all that’s needed.
-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in early March. Please DM Drebin if you are interested. And he will add you to the communication thread.
-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.
-May 23-Dragonboat Ramsey Creek Race. See Swanson for deets.
Reminder:
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.)