7 Macho Men were present and accounted for at the #MightyOak this morning (https://youtu.be/Zg3q6qW2aKo ).
Welcome/Disclaimer for Disco Wednesday
Turncoat was coming in hot a min late (Fantasy – You’re Too Late (Maxi Extended Rework Edit) [1980 HQ] ). The Pax welcomed him to the AO with:
-MH x10 (20)
Mosey from Checkpoint 1/base to Checkpoint 2.
It was a great day to be alive (Bee Gees – Stayin’ Alive (Saturday Night Fever) ) so we started it off right with Warmarama (IC):
-SSH x 50 (100) Yes!
-IST x 20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
Get blocks for some arm lovin’ (https://youtu.be/6Q_Xse4izH8 ):
-Overhead press x20 (40)
-Curl x20 (40)
-Bent-over row x20 (40)
-Skull crusher x20 (40)
-Chest press x20 (40)
Partner up with another Pax for some Dora (The Salsoul Orchestra feat Loleatta Holloway – Run Away (Disco 1977) ):
-300 Lbc’s while partner runs a lap
-200 Squats while partner runs a lap
-100 ‘Mericans while partner runs a lap
Mobility Moment
Then it was time for the Dis”core”Inferno (https://youtu.be/A_sY2rjxq6M ):
-Burpees x10 OYO
-Hello Dolly x20 (40)
-Rosalita x20 (40)
-WWII’s x20
-Freddy Mercury x20 (40)
-Suzanne Somers x20 each side (80)
-Box cutter x20 (40)
-Low flutter x20 (40)
-V-up crunch thrusters x20 (40)
And let’s not forget the importance of form (Donna Summer – Love To Love You Baby • TopPop ):
-Pickle pounder x15 (30)
-Pillow talk x20 each side (80)
-Glute bridge rock the block plank/hold x5 holds and x15 thrusters (35)
Recover, Recover
Moleskin:
Spirits were high as disco music filled the gloom at the Mighty Oak. The disco vibe actually worked out well today in keeping the cadence beat. We got in some serious leg, arm, glute/thigh, and (most importantly) core reps. We learned that Turncoat has some crazy leg muscle and form when it comes to glutes and thighs (https://youtu.be/AHcjjxYbgNM). Dude could be a nutcracker. PSA, never get caught between those legs. He was also a good partner for YHC during Dora. Roadie’s hair continues to impress. Dude could get in the Deloreon and go to the 70’s, 80’s, or 90’s and it would work. Given the disco theme today, YHC could picture him in those long collar button up’s, bell bottoms, and dope shoes on this disco floor. BTW, Roadie had perfect pickle pounder form today. All Pax were jealous. Estwing got his rock fix via Black Sabbath just before the Disco jamz started flowing. Lego seemed to like the disco vibe…and the burpees that were woven in upon request (he still did more reps though to get his daily dose). Deadhead looked like Travolta from SNF performing today and was a seasoned pro today. Airstream always makes everything look easy and is an encouragement to others (#HIM). Thanks to Roadie for putting up YHC’s block today and to Estwing for lending me the keys to the AO.! Always great to start the day with my F3 brothers.
COT/Namarama/Announcements/Prayer Requests:
-Estwing’s family dog-may have to make some tough choices this week.
-Parents of Pax-Remember those Pax who have caregiving and/or health issues with aging parents.
-Unspoken prayer requests among F3.
-5/6-Habitat Home Build needs volunteers https://f3isotope.com/?p=258996 (contact Beave for more info)
-5/6-Curbside Cleanup in Smithville and
https://f3isotope.com/?p=259071 (contact Possum for more info)
-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone,