12 Pax got it done @ #ManMakerMonday this morning. Here’s what occurred:

Welcome/Disclaimer

Warmarama:

-SSH x50 (100) Yes!

-IST x20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

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

Mosey a lap in the parking lot to the curb and back

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

-KB Deadlift x20

-KB Lawn mower (alternate sides) x10 (40)

Recover

Mosey a lap in the parking lot to the curb and back

Circuit 2 (IC):

-KB Calf Raises x20 (40)

-Burpees x10 OYO

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x10 each side (20)

-KB Russian Twist x15 (30 IC)

-Windshield wiper x15 (30 IC)

-Low flutter w/KB extension x20 (40)

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

-Lbc x20 (40)

-WWII’s w/KB (yes, you read this right) x20 (40)

Recover

Mosey a lap in the parking lot to the curb and back

Circuit 3-On your 6 for the HEISMAN:

H-Hand-release ‘Mericans (25 OYO)

E-Elf-on-a-Shelf (15) sit up to overhead Russian twist with KB moving left to right and put the elf “on the shelf”

I-Imperial Storm Troopers (which YHC completely skipped because he apparently can’t spell)

M-‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO (15)

A-Apolo Ohno’s OYO x10 each side (20)

N-Nolan Ryan’s x20 each side (40)-side plank position using free arm to punch Robin Ventura under your planked arm

Recover

Mosey a lap in the parking lot to the curb and back

Circuit 4-Round of Pax choice (IC):

-Crunchy frog x10 (20 IC)

-‘Mericans x10 (20 IC)

-Pretzel crunch x15 (30 IC)

-Greatest American Hero x10 (20 IC)

-Chest press x15 (30 IC)

-Freddy mercury x15 (30 IC)

-8 count burners x10 (20 IC)

-Dying cockroach x10 (20 IC)

-Touch them heels x10 (20 IC)

-Blast off ‘Mericans x8 (16 IC)

-Slow/deep squats x5 (10 IC)

Recover, Recover

Moleskin:

There was a lot of mojo in the gloom today. In fact, there was enough mojo to light the town of Cornelius this morning.  We didn’t use cast iron to fry any bacon or eggs, but we did fry our muscles (flex here). Great job gentleman. It was great seeing some Pax that YHC hadn’t posted with in a while. It should be noted that Outlaw used YHC as a punching bag today. It’s always great to start the day off right with F3 brothers.  Thanks for lending me the keys to the AO Greyhound (and for the kettlebell switcharoo)!

COT/Namarana/Prayers

Prayer Requests:

-Pray for Over Budget who had a stroke. He’s okay and recovering well.

-Collection at Paininusla tomorrow for a donation for Sean who is being EH’d by our Cornelius Pax. He has struggled with  homelessness and recently got a job and is trying to get back on his feet. Kudos to Outlaw, Greyhound, and the Painisula Pax who leaned into this situation to get to know Sean. Donations are welcomed to help him.

-Remember The Force’s mom, Libby, who is starting a clinical trial for her cancer at Duke.

-Remember Friday’s family with the recent loss of his M.

-Pleas pray for Toby’s daughter (Eva) who has  some health issues.

-Pray for Moby Dick’s son, Sims, a who has a brain injury from a boating accident. Pray for PT and recovery.

-Pray for all Pax who are caregiving for aging parents and health issues among them/especially during the holiday season.

-Reach out to a Kotter.

-Unspokens in all F3 circles

Announcements:

-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, etc.)