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

Welcome/Disclaimer

Warmarama:

-SSH x20 (40)

-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 around the parking lot

 

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)

-KB Calf Raises x20 (40)

 

Circuit 2 (IC):

-KB lbc w/KB x15 (30)

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x15 (30)

-KB Russian Twist x15 (30 IC)

-Windshield wiper x15 (30 IC)

-Low flutter w/KB extension x15 (30)

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

-Lbc extension w/KB x15 (30)

-Hello Dolly w/KB x15 (30)

-Rosalita w/KB x15 (30)

Recover

 

Circuit 3 (IC):

-Chest press x20 (40)

-Suzanne Somers x20 each side (80)

-Pillow talk x20 each side (80)

-KB Curl x20 (40)

-KB Overhead press x10 (20)

-KB Bent-over row x10 (20)

-KB Skull crusher x10 (20)

-KB Squats x10 (20)

 

Circuit 4: Round of Pax led reps:

-Merkin x15 (30)

-J-Lo x15 (30)

-Lbc x24? (48)

-W x15 (30)

-Rapid count chest press x15 (30)

-Dying Cockroach x15 (30)

-SSH x20 (40)

 

Recover, Recover

Moleskin:

Axel (Grenade), Greyhound, Callahan (who pushed hard even with a bum knee); Oyster, Yosemite (he’s baaack!), Fast Pitch, and Olive worked hard slinging their cast irons in the gloom. Axel (Grenade) and Greyhound swapped out with YHC for some reps due to him bringing an unreasonably large KB. YHC could’ve made it through, but the pain was shared. After just previously calling Axel by name a few minutes earlier, YHC inadvertently called Axel, Grenade. Axel wouldn’t let YHC live that down. YHC almost even forgot to flip and do one side for pillow talk. He may have to go back to Q school. All Pax would’ve had one of their love handles looking like a mushroom as a result.

Thanks for lending me the keys to this great AO Greyhound. Our arms should all feel good tomorrow. It’s always good to start my day with my F3 brothers.

 

Circle of Trust/Namarama/Prayer/Praises/Announcements:

Callahan-Friend committed suicide. Pray for  the family.

-Hollywood-Had emergency gall-bladder surgery and recovering.

-Greyhound’s daughter and decisions as a teenager

-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time.

-Remember Cousin Eddie as his mother, Tia, has terminal cancer that is spreading quickly.

-Remember, The Force and his mother, Tia, who is also battling cancer.

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

-Unspokens in all F3 circles.

-Marriages within F3.

-Volunteers needed for Western NC cleanup. We are likely going to have an F3 groups heading up to help with cleanup efforts. If anyone is interested in going up with us, please let Toby know.

-9 Lives is leading an adventure race on October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.

 

Reminder:

The F3 mission statement is “to plant, grow, and serve small workout groups for men for the invigoration of male community leadership”. 

F3 5 Core Principles:

Workouts …

• Are free of charge
• Are open to all men
• Are held outdoors, rain or shine, heat or cold
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• End with a Circle of Trust

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.)