7 Pax posted @ #Gladiator this morning. Here’s the pain we experienced in the gloom:

Welcome/Disclaimer

Mosey to checkpoint for Warmarama in cadence (IC):

-Slow windmill x10

-Lil’ Professor/Slippery Dip Can/Soap Locator/Carrot Puller/Dwight Schrute/Long Snapper x10

Mosey from base to gym wall

The Thang

Circuit 1:

-People’s Chair/Hold

-Land the plane  x20 (40 IC)

-Praying Mantis x20 (40 IC)

-Mobility Moment (because YHC is the Q that cares)

Circuit 2 / “The Beast”:

YHC administered the Beast recently, but why not again to remind us of our daily challenges over the evil one? This consists of 6 exercises, performing 6 OYO reps, for 6 rounds (with a mosey around the circle after each round): 
-Merkins x36
-LBCs x36
-Squats x36
-Wide Arm Merkins x36
-Freedom Twists x36
-Burpees x36

6 total laps around the circle

Recover

Circuit 3:

-Calf raises x20 (40 IC)

-Muhammad Ali/Rocky Balboa x50 (100 IC)

Recover

Circuit 4 / On your 6:

-WWII x50 (50)

-Suzanne Somers x20 each side (80 IC)

-Somers Suzanne (aka Honeybun) x20 each side (80 IC)

-Pillow talk x20 each side (80 IC)

-Homer to Marge x20 (20 IC)

-Rosalita x20 (40 IC)

-Pretzel crunch x20 each side (80 IC)

-Crunchy frog x20 (40 IC)

-Reverse crunch heels up pulse x20 (40 IC)

-J-Lo x20 (40 IC)-Led by Amen

Mosey back to base:

-Side straddle hop x 25 (50)

Recover, Recover

Moleskin:

Thanks for showing gents. All of you got it done today and we are all better for it! It was good to see Beave back at it today from the IR. One wouldn’t have even noticed because he didn’t skip a beat. Ichabod gets up at 4am to join the Isotope given that he lives in Cabarrus County (T-claps to him for that). He brought the mojo today as usual. Jenny seemed to enjoy the workout and now has a 6-pack as proof from our core beatdown today. You should ask him to show you his washboard sometime. Amen was in full force today and pushed hard. He also got a haircut (which makes him look quite dapper BTW). Wreck it Ralph and Bowser were hard chargers today. No one should mess with them because they can take pain as evidenced by their leading the pax today up front. What great way to start the day by being with F3 brothers in the gloom.

COT/Namarana/Prayer Requests

-Jenny’s daughter just got her license (pray for safety)

-Remember a St Marks church member, Mario Martinez, who had to have his foot amputated due to an infection

-Continue to lift up Crablegs

-Remember Toby’s wife and some things she continues to deal with

-Pax who are caregiving for aging parents and health issues among them

-Unspokens in all F3 circles

Announcements:

-QVQ Final is on Wednesday at Ludicrous Speed

-North Carolina Marine Mud Run General Information

-Take That Hill October 5th

-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). 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…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)