4 Pax were represented at the Viking this morning. Here’s the summary:

Welcome/Disclaimer Warmarama (IC):

-Slow Wind Mill x10

-IST x15 (30)

-Toy Soldiers x15 (30)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)

SSH x20 (40)

Mosey to the soccer field

Begin 4 Corners

Corner 1 (IC):

• Mountain Climber x20 (40)
• ‘’Merkins x10 (20)
• High steps
• Squats x20 (40)
• Hello Dolly x20 (40)

Mosey to next corner

Corner 2 (IC):

• Donkey kicks x20 (40)
• Alternating T-Planks x20 (40)
• Freddy Mercury x20 (40)
• Alternating lunges  x20 (40)
• Lbc x20(40)
• Pickle pounder x20 (40)
• Dry docks x20 OYO (20)
• Dips x20 OYO (20)

Mosey to next corner

Corner 3 (IC): PM

• WWII x 20 (20)
• Burpees x10 OYO (10)
• Suzanne Somers x20 each side (80)
• MHs x20 (40)
• ‘Diamond ‘Merkins x10 OYO (10)
• Box cutter x20(40)
• Inclined ‘Merkins x10 OYO (10)

Mosey to next corner

Corner 4 (IC)

• Bobby Hurley x20 (40)
• Inchworms x20 (40)
• Wide ‘’Merkins x10 OYO (10)
• Plank jacks x20 (40)
• Homer to Marge x5 and thrusters x15 (20)

Mosey to base

• Rocky Balboa/Muhammad Ali x50 (100)

Recover, Recover

Moleskin:

Jethro was on fire this morning. We talked about upcoming beach vacations. Edsel is still showing up and pushing strong each time. Proud of you man. Is Jersey Boy on the IR or not? One would never know by his performance. There was an army trailer with some soldiers who looked to be prepping for a fitness test on the field. We considered joining in, but had to get back before recover, recover. It was a good reminder to “Be all you can be” in all facets of life (church, family, community, work, F3, etc), so go get it boys! It’s always good to be with my brothers in the gloom.

COT/Prayer/Announcements

-Jersey Boy-Threats of War/Pray for peace

-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves

-Marriages

-Unspoken prayer requests among F3.

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

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).

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.)