13 Pax were present and accounted for at The Sword. Here’s what went down:
Welcome/Disclaimer
Some went to do a ski trip prep/workout, and others went to do the bootcamp, reinforcing that there are plenty of options in the Isotope for all Pax.
Warmarama (IC):
-Slow Wind Mill x10
-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
-Hillbilly x15 (30 IC)
-Side Straddle Hop x50 (100)
Circuit 1:
Mosey from base camp around the parking lot to the pull up bars
-So 30 sec pull-ups or bar hang
Mosey to the benches
-Dips x15 (30 IC)
-Inclined Merkins x15 (30 IC)
Mosey to the breezeway
Circuit 2:
-LBC x50 (100 IC)
Run a lap around the parking lot and back
-Squats x50 (100 IC)
Run a lap around the parking lot and back
-Rocky Balboa/Muhammad Ali x50 (100 IC)
Run a lap around the parking lot and back
-WWII x50 (50)
Run a lap around the parking lot and back
-Merkin Time Bomb 5, 4, 3, 2, 1 (=15)
Mosey a lap around the parking lot
Circuit 3:
-Praying mantis x20 (40IC)
-B2W (3 count down the line)
Mosey to the breezeway
-Lunges x10 each leg (20)
-Crunchy Frog x15 (30 IC)
-Merkin Time Bomb 5, 4, 3, 2, 1 (=15)
Run a lap around the parking lot and back
Circuit 4 (Round of Mary):
-Burpees x5
-Leg climbers x10 (20 IC)
-Pretzel crunch x10 each side (40 IC)
-Low flutter x20 (40IC)
-Freddy Mercury x15 (30 IC)
-Pedestal x15 (15)
-Jacknife lbc x10 each leg (40 IC)
Mosey back to base camp
Recover, Recover
Moleskin:
It was fun gents, and always good to start the day off with F3 brothers. Thanks for showing and thanks for allowing YHC to have the keys to your AO today Ping.
COT/Prayer/Announcements/Praises/Coffeeteria
-Remember, The Force and his mother, Libby, who is battling cancer.
-MQ’s are still needed for a few AOs beginning in January. DM Toby or Omega if you are interested.
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
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…
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)