15 days Men got it done today @ The Cauldron as we slung more cast iron than a grown man should. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-SSH x25 (50)
-IST x20 (40)
-Toy Soldier x10 (20)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
Circuit 1 (IC):
-KB Curl x20 (40)
-KB Overhead press x20 (40)
-KB Bent-over row x20 (40)
-KB Skull crushers x20 (40)
-KB Squats x20 (40)
-KB Swing x20 (20)
-KB 8 count Burners x10 (20)
-KB Deadlift x20 (20)
-KB Side muffin top crunch-each side-x20 (80)
-KB Front raise to chin/upright row x15 (30)
-KB Calf raises x20 (40)
Mosey a lap around the square
Circuit 2-On your 6 (IC):
-KB Chest press x50 (100)
-LBC w/ KB x20 (40)
-KB plank transfer/drag/switch x15 (30)
-Windshield wiper x20 (40)
-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)
Recover
-KB Curl x20 (40)
Circuit 3 (IC):
-Arm circles. Each Pax would do a 10 count of continuous circles and not stop until the last Pax in the circle finished his 10 count:
-Small circles
-Reverse large circles
Partner up:
-Partner 1 carries both KBs a lap around the square while Partner 2 does 50 WWIIs OYO. Then trade off to do the same.
Mosey a lap around the square
Mobility Moment
Recover, Recover
Moleskin:
All Pax hoisted their KBs among the sound of classic rock. They got it done and owned their cast iron (and whatever that thing is that Toxic brings). Ponch didn’t issue any citations, but he did request that the deck not be used to ensure proper airflow of O2 for the Pax, so out of fear of threats, YHC pointed all Pax to the square in front of DPK where the abstract outdoor artwork is (each Pax sees what he wants, so it’s not for YHC to interpret what “it” is). Frontier is very clear on what he sees. Amen came in hot, just in time for warmarama and SSH. We all heard his shoes approaching from the darkness behind us like a stealth ninja in the gloom. Lambeau called for a recount and wanted to start over so Amen could catch up. Speaking of Lambeau, bro’s got drive. YHC would like to see he and Scrappy compete in a bear crawl duel someday! POS thought YHC was mad and just taking his anger out on the Pax, so YHC quickly stepped up his game to include even more pain. Snake Eyes didn’t get in shoulder touch merkins, but we did the next best thing by doing KB transfers. Happy Gilmore was day dreaming about what beach The Force is at for his birthday and whether he was even out of bed yet. He was also thinking about going next door to raid The Force’s fridge and libation wardrobe while he’s not home. This was Overdose’s 5th post and he crushed it. It’s great having him as a new face! Top Gun and Die Hard tried to overthrow each other on the speed mosey round. We were unsuccessful in getting them to arm wrestle to see who the manliest man was. If it ever happens, my money is on the one that turns hit hat around like Stallone in Over the Top. Ultraman is always steady and consistent. Dude can take anything you throw at him! Greyhound is making the headband great again (or either trying to one up Pitstop). Lawn Dart made YHC’s workout look easy. I even thought I saw him doing planks with only his pinky finger at one point. Toxic just played with his shaft. The Cauldron is always a great AO for some pain in the gloom. Thanks for making my morning start off in the right foot gents!
COT/Prayer/Praises
-Jersey Boy-recovering from surgery
-Ponch-pray for a friend with family issues
-Happy Gilmore’s-friend, Dan, who has pancreatic cancer and is now going into Hospice care
-Cousin Eddie’s mom has cancer, prayers up
-Remember The Force’s mom, Libby, and her battle with cancer
-Ultraman’s dad’s health-skin cancer and issues with back pain
-Greyhound-continued prayers for his daughter and teenage decisions/challenges
-Unspokens in all F3 circles.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Marriages
Announcements:
-Ponch-Needs volunteers on September 25-27 from 3-9pm to help as “extras” for police officer training/simulation
-9 Lives is leading an adventure race in October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77
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.)