5 Pax got it done today at Wilderness. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC)
-Pigeon (each leg)
-Catcher’s Pose
-Standing Toe Touch
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
-SSH x50 (100) Yes!
-IST x20 (40)
-Toy Soldier x10 (20)
Mosey from basecamp to Queen’s Corner
-On your 6 for Freddy Mercury x20 (40)
Recover
Mosey to the Traffic Circle
Grab a rock that speaks to your soul
-Curls x20 (40)
Run a lap
-Overhead press x20 (40)
Run a lap
-Skull crusher x20 (40)
Run a lap
-Bent-over row x20 (40)
Run a lap
-Burners x20
Run a lap
-Forward lifts/Swings x20 (20)
Run a lap
Circuit 2-On your 6 (IC):
-KB Chest press x20 (40)
Run a lap
-V-up w/ block x20
Run a lap
-Glute bridge extension x5 w/ thrusters x15 (35)
Run a lap
-Low flutter x20 (40)
Run a lap
Rocks up and mosey back to Queen’s Corner
-On your 6 for Freddy Mercury x20 (40)
Recover
Mosey back to basecamp
Round of Mary:
-Dying Cockroach
-Touch Them Heels
-J-Lo (in honor of our MQ who is DR)
-Suzanne Somers
Recover, Recover
Moleskin:
Diehard, Frontier, Edsel, and Hot Wax all worked hard in the gloom of Thursday morning. The simple summary could be that we stretched, did too many side straddle hops, ran around in circles, and played with rocks.
Frontier looks like a new man without his long locks of hair. All Pax were impressed with how dapper he looked. But wait, what if the real Frontier was kidnapped by his evil twin brother trying to impersonate him as a guise to infiltrate our F3 brotherhood? Should we trust him? Is he the real Frontier? You’ll have to tune in tomorrow. Same bat time. Same bat channel.
COT/Prayer Requests:
-Edsel-will be Dr traveling to IN for work. Also, had a fatality at a work facility warehouse with an employee (Nate). Remember Nate’s co-workers and family involved.
-Stray is in Grand Rapids for work. A group he is with got T-boned and 3 are still in ICU, one in hospital and one discharged. Stray was in that car earlier but after dinner switched cars fortunately. They have flown in the spouses and the team is helping support them. Please lift up Seth, Scott, and Tom. Also, the driver of the car that T-boned them was pronounced dead on the scene. Lift that family up too.
-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:
-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.)