11 Pax showed for #TheSword today for an ABSolutely great workout. Here’s what went down:

Welcome/Disclaimer

Warmarama was only a Mosey to the blocks today so we could jump right in. 

Grab two blocks each and farmer carry to the end of the row for a core/abs/glutes circuit (IC):

-Navy Seals Sit-Ups with block x30 (60)

-Reverse Crunch with leg extension x10 (10)

-Hollow Hold (V-Hold) 30 seconds

-Russian Twists x25 (50) 

-Pulse-Up (Heels to Heaven) crunches x10 (10)

-Suzanne Somers x20 each leg (80)

-‘Mericanators (5 diamond, 5 regular, 5 wide) x15 (15)

-WWII x10 (20)

-Curls x20 (40)

-Standing Oblique/Side Crunch with block x20 each side (80)

-Side-to-Side Standing Leg Raise x20 each side (80)

Burpee Bonus Round

-At the end of each round, a disc golf putt was attempted. If the putt was missed, there was a burpee penalty x5. Three putts were missed. (15)

Repeato x2.5 Rounds (=1,115 reps with some hollow holds, burpees, and mosey in between).

Blocks up

Mosey back to Base

Recover, Recover

Moleskin:

If you were ABSent, we missed you. Flatulence was ABsurd this morning given the odor that filled the gloom. Many Pax tried to ABSolve themselves, but were not forgiven by the Pax. There was so much activity that YHC couldn’t even keep tABS. YHC hopes that todays circuit helped a bit with that hard to remove flAB. Mumble-chatter, blABbing, and the usual jABS were given. Many Pax ABStained from attempting the disc golf putt bonus round, but thanks to the three brave souls who volunteered to avoid 3 possible rounds of burpee penalties. dABs to all Pax who participated today. Always great to start the morning with F3 brothers. Thanks Ponch for lending YHC the keys to the AO this morning.

COT/Announcements/Prayer/Coffeteeria:

-Happy 49th to Bob Ross!

-Unspoken prayer requests among F3.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar. If you haven’t Q’d before, we will help Co-Q, so don’t be intimidated by it. You can do it! Just let us know and ask.

–There will be Memorial Day Murph starting at 6am Jason’s Deli. Come out and modify as needed.

-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope

Until next time…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)