6 MEN got it done at #ManMakerMonday this morning. Here’s the summary:

Welcome/Disclaimer

Warmarama:

-SSH x 25 (50)

-IST x 20 (40)

-Slow Windmill x10

-Toy Soldier x15 (30)

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10

The Thang:

At least 10-15 reps IC of one KB exercise followed by one non-KB exercise with the opportunity for any Pax to call “Just 5 more” for additional 10 reps IC after the Q’s cadence call ended:

-KB curls

-Lbc

-KB swings

-Dying cockroach

-KB Overhead press

-WWII’s

-KB skull crusher

-Low flutter (w/KB option)

-KB Squats

-Run a lap (down an back) of the entire parking lot

-Crunchy Frog

-KB deadlift

-Reverse lbc heels to heaven

-‘Merican KB transfers

-Pillow talk (both sides)

-KB Russian twist

-Suzanne Somers (both sides)

-X’s and O’s

-KB lawn mower pulls (both sides)

-Homer to marge

-Run a lap (down an back) of the entire parking lot

-KB Goblet Squat to overhead press thruster

-KB Chest press

-‘Mericanators (5 Diamond, 5 Regular, & 5 Wide)

-KB Curls (again, just because)

Recover, Recover

Moleskin:

The birds were chirping, the clanging of kettlebells on the concrete/asphalt was in the air, and the words “Just 5 more” were used more than any reasonable man should speak them.  Lambeau, Callahan, Oyster, Macbeth, and Greyhound were beasts today at the KB feast and just couldn’t get enough. Strong work today gents. It’s always great to start the day/week within a circle of F3 brothers.

COT/Namarama/Prayer Requests/Announcements/Coffeteria

Prayer Requests:

-Lambeau’s friend, Dave, has colon cancer.

-Unspokens in all F3 circles.

-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.

-Remember Ultraman and his family with the recent loss of his mother.

-Remember Gypsy with the loss of his father.

-Remember others with parents who have deteriorating health (The Force, Burgoo, Toby, etc).

-Remember Crablegs with the recent loss of his wife.

-Pray for our college students on college campuses and the unpeaceful protests that are occurring.

-Remember Olive during this hard season during the annual anniversary of Sweet Tooth.

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:

-Swiftie’s VQ is at Dragon Slayer on 5/16. Come out and support him.

-Memorial Day Murph is 4 weeks out.  Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24.  Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.

-North Carolina Marine Mud Run General Information

-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.)