Today is National Spinach Day so it only seemed fitting to think about Popeye & Spinach (and reminders of unhealthy food alternatives). Therefore, we put a different spin(ach) on the Bootcamp today focused on rock work to have guns like Popeye. Let the record reflect that 6 Pax did 1,165 reps in 45 min.

Welcome/Disclaimer

Warmarama (IC):

-Slow Wind Mill x10 (10)

-Side Straddle Hop x25 (50 IC)

-Toy Soldier x10 (20)

-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)

 

Mosey to the rock pile

The Thang

Circuit 1 (IC):

-Curl x50 (100)

-Overhead press x20 (40)

-Bent-over row x20 (40)

-Skull crushers x20 (40)

-Squats x20 (40)

-Swing x20 (20)

-KB 8 count Burners x15 (30)

-KB Side muffin top crunch-each side-x10 (40)

-KB Halo x10 each direction (20)

 

Circuit 2-On your 6 (IC):

-Chest press x50 (100)

-Merkinators 5 diamond; 5 regular;5 wide (15)

-Homer to Marge w/ block x5 (5)

-Low flutter w/ KB x15 (30)

-American hammer x15 (30)

-Reverse LBC/Dot the i w/block x15 (15)

-Plank with rock transfer/drag/switch x15 (30)

-Windshield wiper x20 (40)

-Mountain Climber x15 (30)

-Rosalita w/ rock x15 (30)

Suzanne Somers each side-x20 (80)

-Chest press x50 (100)

 

Recover

-Curls x50 (100)

-Calf raises x20 (40)

 

Mosey to playground

-Dips x15 (30)

-Inclined Merkins x15 (30)

 

Mosey back to base camp

-Mobility moment

-Pledge of Allegiance

Recover, Recover

Moleskin:

Just like Popeye, all Pax took care of business today and did 1,165 reps of pure pain with their hard little friends (i.e. rocks). The bad news is that YHC tried to come up with a music playlist that involved songs about food, but it was an epic fail. The good news is that Popeye always prevails over Bluto and wins the heart of Olive Oyl each time. Similarly in life, we can overcome our challenges by showing up, having grit, supporting each other, and “eatin’ me spinach”. Thanks for working hard gents. It’s always great to start the day off right with F3 brothers.

 

COT/Namarama

Prayers/Praises:

-Remember pax who have lost parents or who are caregiving for aging ones.

-Unspoken among Pax

Announcements:

-March 29th Annual Smithville Community Garden/Park Refresh (7am workout then volunteer until noon)-Possum is seeking volunteers for spreading mulch and other manual labor. A shovel and strong back is all that’s needed.

-April 5-6- Charlotte Spartan: https://race.spartan.com/en/races/charlotte-north-carolina

-Signups begin soon for “F3 Pickle for Hope”, a four week pickleball doubles spring challenge with benefits going to our friends at Hope House! Tentative launch is the 4 weeks of April, teams will schedule matches among themselves so there are no fixed dates. Play as many matches as you’re able during the 4 weeks. Pick a partner now, signup with a $50 entry fee for each team. More details coming soon.

-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in April. Please DM Drebin if you are interested. And he will add you to the communication thread.

-May 17-11am start.  Rucking to 5-6 breweries.  Bring a ruck or don’t-probably do 5-6 miles.

-May 23-Dragonboat Ramsey Creek Race.

-October 25th-Neck of the Woods Adventure Race website and registration is live! https://t.co/j118U1pj77

-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.)