7 Pax got it done @Fallout today. Here’s what went down:

Welcome/Disclaimer

Warmarama (IC):

-Slow Wind Mill x10 (insert lots of groaning here)

-Side Straddle Hop x25 (50)

-Imperial Storm Trooper x20 (40)

-Toy Soldier x15 (30)

Mosey around the parking lot and up to the freshly paved parking lot for Circuit 1:

-Plank (1 min)

-Plank jacks x20 (40)

-Crunchy frog x20 (40)

-Reverse crunch/dot the i x20

-Seated Flutter x20 (40)

-Mtn climbers x20 (40)

Circuit 2-round of 11’s:

Start at 10 and 1, 9 and 2, etc.. until 11 is reached. Run to each island and do  Merkins; run to next island to do LBCs. Repeato island runs/stops until ladder reverses. (It seemed the islands would never end)

-Mobility Moment

Circuit 3:

Circle up for a round of Mary:

-Shoulder Touch Merkins x15 (30)

-Hand-release Merkins x10

-Box cutter x15 (30)

-Jackknife lbc x10 each leg (40)

-Glute bridge thrusters x15 (30)

-Big baby crunch x10 (20)

-W’s x10 (20)

Mosey to the bus lot for Circuit 4:

-Pax does another ladder consisting of WWII’s with a run to the wall for a exercise , increasing WWIIs by one each time:

1 WW II

People’s chair

2 WWII

People’s chair/air press x20 (40)

3 WWII

People’s chair/land the plane x20 (40)

4 WWII

People’s chair/seal claps x20 (40)

5 WWII

B2W 3 count down the line

6 WWII

Praying Mantis x20 (40)

Mosey back to base

-Finish with 7 WW II’s

Recover, Recover

Moleskin:

It was great to be part of the Fallout group this morning. While we were initially worried we wouldn’t make it past the Slow Windmill during Warmarama, all Pax worked hard and provided some high-quality mumble chatter with a ton of variety.  We spoke about politics (in an unpartisan way of course), conspiracy theories, how the new asphalt vs the old felt on our bums, whether the ladder count was accurate, the need for more Q’s at AOs and ideas for reductions due to low numbers the past few months, the implications of Van Halen’s Hot for Teacher, updates with our kiddos, the bright moon, the ROI of children playing travel sports, and why we call Quadrophelia what it is (Is it quadrophelia or quadraphelia? It’s actually quadro, and The Who recorded the album Quadrophenia, not Quadrophelia).

COT/Prayer Requests/Announcements/Namarama

-Unspoken requests in all circles

-The Force’s mom (Libby) health and continued battle with Stage IV cancer and treatment.

-Caregiving for parents who are aging (Elmer’s)

-Marriages

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.)