12 Pax were present and accounted for at The Sword. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC):
-Slow windmill x10
-Long Snapper x10
-IST x20 (40 IC)
-Toy Soldier x20 (40 IC)
-Side Straddle Hop x50 (100 IC)
-Hillbilly x 10 (20 IC)
Mosey to blocks
The Thang
Grocery bag lap (carry coupon 1 lap)
Circuit 1:
-Roos (Jump squat with block) x10
-Curl x15 (30 IC)
-Skull crusher x10 (40 IC)
-Toss the baby block swing x10 (40 IC)
-Squat w/ block x15 (30 IC)
-Bent-over row x15 (30 IC)
-Deadlift x10
-Overhead press x15 (30 IC)
-Lawnmower x10 each side (40 IC)
-8 count Burner x10
-Hump a Rama (10 tight leg MH, 10 shoulder length MH, 10 wide leg MH) OYO
Circuit 2:
On your 6:
Chest press x25 (50 IC)
Glute Bridge w block x5 and then thrusters x15 (35 IC)
-Merkinators (5 diamond; 5 Regular; 5 wide) x15
-Block Burpee (Burpee) x10
Grocery bag lap (carry coupon 1 lap)
Circuit 3:
-Power Wheelz (seated Freddy Mercury) x15 (30 IC)
-Jane Fonda x20 each side (80 IC)
-Suzanne Somers x20 each leg (80 IC)
-WWII snow Angel x10
-Ring of Fire (Merkin Time Bomb except OYO) x15
-Pull up bar leg lifts x15
Grocery bag lap (carry coupon 1 lap)
Mosey to Wall
-Peoples chair-hold and then a little lower
-Praying mantis x15 (30)
Mosey back to base
Recover, Recover
Moleskin:
All got it done today in the cold gloom. Lesson for today: Grocery bags should all be carried in one round only. A second round is a sign of weakness with the M. That’s why we did 3 rounds to prep you for the next time the M pulls into the driveway with a load of groceries. All Pax will be ready to better meet this challenge.
The skiers got in some legs, core, and back work to help prep their muscles for their upcoming trip (and some arm work too, but they don’t wish to discuss that). Ultraman was a little under the weather, but that didn’t stop him from posting. That’s why we love him (#accountability). Stray, Calypso, and TBone got in a standard beforehand. TBone was “somewhat” complaint today. Stray and Calypso were beasts as usual. Overdose continues to crush it. Proud of you sir! Die Hard and Rocket wanted more grocery bag coupon carries and were always in front. Their M’s must be proud after a grocery run. 9Lives and Jedi kept trying to blame Amen for passing gas (but was it really Amen?). Amen didn’t let them phase him and just did his thang as usual. Always good to have 9Lives post-elevates the game! Hall Monitor led from the front as usual. He also likes exercises that require him to be on the ground. Jedi always gets the 6 (thanks bro). Great job today gents.
COT/Prayer Requests:
-Remember The Force’s mother, Libby, who is battling cancer
-9Lives cousin, John, has leukemia
-Rocket’s-His daughter in law’s father has cancer
-Jedi’s dad had a bad fall and recovery is tough mom has copd and also has health issues.
Announcements:
-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 Feb or March. Please DM Drebin if you are interested. And he will add you to the communication thread.
-Olive will hold the annual running of F3Daytona on the morning of February 12, 2025 @5:30am @DPK.
-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk. Olive Q. March 22, 2025.
-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.
-Annual Smithville Community Garden Refresh is mid-March timeframe, spreading mulch and other manual labor typically on a Saturday morning. A shovel and strong back is all that’s needed.
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.)