5 Pax were present at #TheSword this morning to get in 1,348 reps. YHC woke up in a “48” kind of mood since he is now 48. Here’s what went down:

Welcome/Disclaimer

Mosey around the parking lot to get blocks

Warmarama (IC):

-Slow Wind Mill x10

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10

-Imperial Storm Trooper x20 (40)

-Toy Soldier x20 (40)

-Side Straddle Hop x24 (48)

Circuit 1 (IC):

-LBC’s x48 (96)

-Squats x48 (96)

-Curls x48 (96)

-Bentover row x48 (96)

Mosey around the parking lot

Circuit 2 (IC):

-WW II’s x48 OYO

-Chest press x48 (96)

-‘Mericans x48 OYO

-Calf Raises x48 (96)

Mosey around the parking lot

Circuit 3 (IC):

-Pillow talk x24 each side (96)

-Suzanne Somers x24 each leg (96)

-Hurricane Flutters 1) Flutter kick while doing lbc; 2) Seated Flutter Kicks with hands raised in Hallelujah; 3) normal low flutter kicks; 4) DollyRitas (x12 each=48 (192)

-Skull crusher x24 (48)

-Overhead Press x24 (48)

Mosey around the parking lot

Circuit 4 (IC):

-Praying Mantis x24 (48)

Mosey back to base

Recover, Recover

Moleskin:

These hard chargers got it done today. Glad these men showed today as we are all better for it 1,348 reps later. It was great seeing Nacho Libre today who has been on a sabbatical (that’s the best excuse YHC could come up with). Nacho’s a solid dude and it’s always good to post with him. Toxic got bug bites today. In typical and true brotherly fashion, the Pax offered to urinate on his wounds or even suck out the poison, but he declined. Toxic also showed ready to begin the spanking festivities for YHC’s B-day Q even before Warmarama. Ultraman made it look easy this morning as Ultraman typically does. He’s like the XX Equis guy and Chuck Norris combined into one manly specimen. Frogger never lets his foot issues slow him down. He just keeps going and going and going… It’s always great to start the day with my F3 brothers. Thanks for showing for my b-day Q!

COT/Namarama/Announcements/Prayer Requests:

-Marriages

-Unspoken prayer requests among F3.

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

-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar.

-Cubicle just got married and Ping’s wedding is coming up soon.

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:

-Take That Hill October 5th

-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).

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.)