10 Pax were present in the gloom @ the #Berean. Here’s what went down…
Welcome/Disclaimer
Mosey to the movie marquee for Warmarama:
-SSH x20 (40)
-IST x20 (40)
-Toy Soldier x15 (30)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
Mosey down the street to Which-Wich at Dora Alley and Partner up. Partner 1 runs a lap while Partner 2 does reps. Switch off, keep counting, and repeato until each goal is met:
-100 ‘Mericans
-200 LBCs
-300 Squats
(Some Pax did extra credit to assure that no man was left behind)
Recover
Mobility Moment
Mosey up to “almost” Pure Barre to the movie theatre parking lot. Hold up the wall:
-Praying Mantis x20 (40IC)
-People’s chair
-Land the plane x10 (20 IC)
-Praying Mantis Marathon-each Pax does AMRAP until each Pax does a full 10 count down the line
-Muhammad Ali/Rocky Balboa x25 (50)
On your 6:
-WWII x20
-Suzanne Somers x20 each side (80 IC)
-Somers Suzanne (aka Honeybun) x20 each side (80 IC)
-Pillow talk x20 each side (80 IC)
Mosey to the square:
-Dips x15 (30)
-Inclined ‘Mericans x15 (30)
Mosey back to base
-Al Gore
Recover, Recover
Moleskin:
There is always good vibes at Berean. Must be the MQ setting the tone. We welcomed a FNG, Jack, who was EH’d by Out Cold. Great job today gents. What an awesome way to start the week!
COT/Namarama/Prayer Requests
-Goat invites all Pax to a leadership retreat: https://www.evite.com/event/00D457GLSRH7IMWZCEPOY5CMKFAQRA/
-Remember a St Marks church member, Mario Martinez, who had to have his foot amputated due to an infection.
-Unspokens in all F3 circles.
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:
-North Carolina Marine Mud Run General Information
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-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, Mr TOBoto, etc.)