15 Swingers got it done at #TheCauldron this morning. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-SSH x50 (100) Yes!
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
-KB Overhead press x20 (40)
-KB Curl x20 (40)
-KB Bent-over row x20 (40)
Parking Line Suicide Series (10 lines)
-KB Skull crusher x20 (40)
-KB Squats x20 (40)
-KB Swings x20
Suicides Series
-KB Deadlift x20
-KB Lawn mower (alternate sides) x10 (40)
-KB Calf Raises x20 (40)
Suicides Series
-‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO (15)
-KB Chest press x20 (40)
-KB plank transfer/drag/switch x10 each side (20)
Suicides Series
-KB Russian Twist x15 (30)
-Windshield wiper x15 (30)
-Low flutter w/KB extension x20 (40)
Suicides Series
-Glute bridge rock the KB plank/hold x5 holds and x20 thrusters (45)
-Lbc w/KB x20 (40)
-WWII’s w/KB (yes, you read this right) x20 (40)
Suicides Series
-J-Lo x20 (IC40)
Recover, Recover
Moleskin:
We worked hard today. Peart Plus, Frontier, and Titan all got in a pre-standard. Titan snuck away like a one night stand in the morning before the launch. There was a sufficient amount of mumble-chatter. It was good to see The Colonel back at it today in the gloom! Great job gentleman. Thanks for lending YHC the keys to the AO today Hot Wax. It’s always good to start the day off right with F3 brothers.
COT/Namarana
Prayer Requests:
-Layoffs (let’s help others network)
-Pax who are caregiving for aging parents and health issues among them
-Unspokens in all F3 circles
Announcements:
-Christmas party TONIGHT at 7:30pm at 760 Craftworks in downtown Huntersville.
-Cookie Q on 12/16 (2.0’s welcome)
-Don Ho is still looking for water station volunteers for the Huntersville Half.
-A special challenge and beatdown will be administered on 12/23 at 0700 at The Estate. Please comment on the PB to HC or let Popcorn know (f3isotope.com/?p=264005 7am). A bootcamp option should also be available for those who show looking for an alternate beatdown.
-Begin thinking about donating to Operation Sweet Tooth’s Christmas present/toy drive when shopping.
-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, etc.)