13 Pax got it done @ The #Gladiator this morning. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-SSH x 25 (50)
-Hillbilly x15 (30)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10
Mosey a lap in the parking lot
Get blocks AND bricks
Circuit 1 (IC):
-Overhead press w/block x20 (40)
-Curl w/block x20 (40)
-Bent-over row w/block x20 (40)
-Skull crusher x20 (40)
-Squats w/block x20 (40)
-Block Swings x20
-Deadlift w/block x20 (YHC began to blank out here)
-Calf Raises x20 (40)
Recover
Mosey a lap in the parking lot
On your 6 for Circuit 2 (IC):
-Low flutter w/block extension x20 (40)
-Glute bridge rock the block plank/hold x5 holds and x15 thrusters (35)
-Lbc w/bricks x20 (40)
-Two hand front elevated brick lifts x20 (40)
-One arm brick elevated lifts x10 each arm (40)
-Eagle flys w/bricks x20 (40)
-Bentover triceps extensions w/bricks x20 (40)
-Burpees x10 OYO
Recover
Mosey a lap in the parking lot
On the ground for Circuit 3 (IC):
-Shoulder touch ‘Mericans w/bricks x15
-WWII’s w/bricks x20 (40)
-Flight of the eagle w/bricks x10
-Pokeherhighness w/bricks elevated x20 (40)
-Lying butterfly w/brick x20 (40)
-Belly Snow Angel w/bricks x10 (20)
-‘Mericinators (5 diamond; 5 regular; 5 wide) OYO x15
Recover
Mosey back to base
Mobility Moment
Recover, Recover
Moleskin:
Good job today gents. These hard chargers slung some brick and concrete today like they practiced professional masonry. The mumble-chatter started off strong, but YHC didn’t let that sway him because there were calories to be burned and muscle groups that had been neglected that were seeking justice. It was good to see Ichabod who YHC hasn’t posted with a lot. Crocs even made a surprise guest appearance. Stray is back at it and doing what he can while his knee recovers and is an inspiration to us all. Tuffy, Tammy Faye, and The Force were on Day 2 of 75 Hard. AM-PM didn’t get hit by a deer. Flo and his four-legged friend were present and accounted for. Frontier wants to keep growing his hair in 2024. Hot Wax seemed to be sporting a new beanie boggin w/light that he must have gotten for Christmas. The Gladiator OG’s were represented as expected. Amen and YHC got in a pre-workout ruck.
It’s always great to start the day off right with F3 brothers.
COT/Namarana/Coffeeteria
Prayer Requests:
-Toby’s 17YO daughter, Eva, and health concerns.
-Pray for all Pax who are caregiving for aging parents and health issues among them/especially during the holiday season.
-Reach out to a Kotter.
-Unspokens in all F3 circles.
Announcements:
-Jedi will begin 2024 goal setting series after Emmaus each Friday. Emmaus begins at 5am followed by Jedi training at 5:30 over coffee.
-Jedi also encouraged others to join him to read Bible in a year. https://podcasts.apple.com/us/podcast/1-year-daily-audio-bible/id111065122?i=1000640191245
-Christina Latini Memorial 8k March 16th
-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, etc.)