11 Pax were present in the gloom @ #Emmaus. Here’s what went down:
Camelback, Crocs, and YHC showed early to get in a pre-ruck and looked for Nair. At launch, 7 wished to bootcamp and 4 wished to run, so we diverged and then converged again at Coffeteria.
Welcome/Disclaimer was given
Commence to Mosey
Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill
Dwight Schrute/Carrot Puller/Long Snapper/Little Professor/Slippery Dip Can/Soap Locater x10
Circuit 1:
Indian Bear Crawl. All Pax do elbow plank, ‘Merican hold, or downward dog in a straight line. The last Pax bear crawls to the front to keep the line moving.
Recover and Mosey a LONG lap around Birkdale.
Circuit 2:
-‘Mericanators (5 Diamond, 5 regular, 5 wide)
-Circle up and on your 6 for a 5 count/rep time bomb for each below followed by a plank to James Bond when done.
- WWII x25
- LBC x25
- Freddy Mercury x25
- Russian Twist x25
- Heels to Heaven reverse crunch x25
- Mountain Climber x25
Recover and Mosey a lap up the parking deck and back down.
Circuit 3:
-‘Mericanators (5 Diamond, 5 regular, 5 wide)
-Circle up and on your 6 for:
- Suzanne Somers x20 both sides (80IC)
- Low flutter x20 (40IC)
- Hello Dolly x20 (40IC)
Recover and Mosey a lap up the parking deck and back down.
Mosey towards base and stop along the way for Circuit 4:
- Home to Marge x10
- X and O’s x15
Recover and Mosey back to base for Circuit 5:
-‘Mericanators (5 Diamond, 5 regular, 5 wide)
- Bobby Hurley x15
- Calf raises x20 (40IC)
-Mobility Moment
Recover, Recover
Moleskin:
All Pax got it done today and were VERY compliant with YHC’s exercises (not). Rodeo definitely does not work in the compliance industry/sector. Gambini was very complaint today though. Crocs was calm, collected, patient, and kind to others while affirming their feelings (show to know). Camelback is heading to the Drake concert tonight and plans to be up and ready to ruck at 6am at Excelsior (but will he really be there?). It was good to see Nacho Libre again. He looked like he hasn’t even been out. Always good to see Starbucks flooded with Pax at Coffeeteria after various AOs end. Thanks to StubHub for YHC’s Cup of Joe and for continuing to post with us this week! Thanks to Crocs for lending YHC the keys to this great AO!
COT/Namarana/Prayer Requests:
-Doubles has a calf injury.
-Unspokens in all F3 circles.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Toby’s family appreciates the prayers and support during their time of loss of his father-in-law. Please continue to pray for his mother-in-law, wife, and family. Also pray for peace for a man named Dillon and his family who were involved in the incident.
Announcements:
-Upcoming elections-Remember Hippie and Gambini who are running for Huntersville Town Commission as our fellow Pax! They need help with early voting PR so reach out to either if interested.
-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 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 step on your own.
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, etc.)