13 Pax showed for The Estate in the gloom.
Welcome/Disclaimer
Mosey to the soccer field circle
Warmarama (IC):
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
-IST x20 (IC 40)
-Toy Soldier x20 (IC 40)
-Side Straddle Hop x50 (100 IC)
-Mobility Moment (pigeon)
Circuit 1:
Suicide runs for each line from midfield to baseline
-WWII x50
Repeato suicides
-Squat x50 (100 IC)
Repeato suicides
-No surrenders x10 each leg (20)
-Suzanne Somers x25 each leg (100 IC)
-Shoulder touch ‘Mericans x10 (20 IC)
Circuit 2:
Mosey to the playground
-Indian run (nascar style) around the playground (the last Pax is to catch the front before the lead Pax makes a complete cycle)
Circuit 3:
Mosey to get blocks
Zamperini to the school bus lot (where all good things happen).
-Curls x25 (50 IC)
Move to the Wall:
-People’s chair
-Land the plane x20 (40 IC)
-B2W
-Praying mantis x20 (40 IC)
Back to blocks:
-Overhead press x25 (50 IC)
-Shoulder press x25 (50 IC)
-Skull crusher x25 (50 IC)
-Chest press x25 (50 IC)
-Glute bridge x5 hold/planks x15 thrusters
-Dying cockroach x25 (50 IC)
Circuit 4:
Zamperini blocks back to base.
Blocks up
-James Bond (hold until each Pax did a 10 count )
-Arm circles front small (circle until each Pax did a 10 count)
-Arm circles reverse large (circle until each Pax did a 10 count)
Recover, Recover
Moleskin:
We got a full body workout today. Snake Eyes, Frogger, Toxic, Elmers, Something, Burning Bush, Peart Plus, and YHC chose to bootcamp. We also had two Pax DR who visited with us, Ramrod from F3Chattanooga and Sousa from F3Cheyenne. Glad to host these brothers at the Isotope today. It was an honor to have you both. Hope we didn’t disappoint. Happy Gilmore, T-Bone, and Calypso did a round two of rucking. Great job today gents.
F3 has 5 “Core Principles”:
- Be free of charge.
- Be open to all men.
- Be held outdoors, rain or shine, heat or cold.
- Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
- End with a Circle of Trust.
Let’s remind ourselves of the 5 things more at the beginning or end of our AOs.
COT/Namarana/Prayer Requests/Praises/Prayer
-Rooter’s back has been acting up.
-Burning Bush will have a delivery of new grandkids (twins) coming up this week!
-Crab legs
Announcements:
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-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…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto,