8 Pax were represented at Hollywood this morning. Here’s the summary:

Welcome/Disclaimer Warmarama (IC):

-Slow Wind Mill x10

-IST x15 (30)

-Toy Soldiers x15 (30)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)

Mosey to which-wich

The Thang: Begin 4 Corners

Corner 1 (IC):

• Mountain Climber x20 (40)
• ‘Merkins x10 (20)
• Step ups x10 each leg OYO (20)
• Squats x20 (40)
• Hello Dolly x20 (40)
• Dips x20 (40)
• Inclined ‘Merkins x15 (30)

Mosey to next corner

Corner 2 (IC):

• Donkey kicks x20 (40)
• Alternating T-Planks x20 (40)
• Freddy Mercury x20 (40)
• Alternating lunges x20 (40)
• Lbc x20(40)
• Pickle pounder x20 (40)
• Carolina dry docks x20 OYO (20)

Mosey to next corner

Corner 3 (IC): PM

• WWII x 20 (20)
• Burpees x10 OYO (10)
• Suzanne Somers x20 each side (80)
• MHs x20 (40)
• ‘Diamond ‘Merkins x10 OYO (10)
• Box cutter x20(40)

Mosey to next corner (base)

Corner 4 (IC)

• Bobby Hurley x20 (40)
• Inchworms x15 (30)
• Wide ‘Merkins x10 (20)
• Plank jacks x20 (40)
• Low flutter x20 (40)
• Homer to Marge x5 and thrusters x15 (35)
• ‘Merkinators (5 diamond, 5 regular, 5 wide) (15)
• Rocky Balboa/Muhammad Ali x50 (100)

Mobility moment

Recover, Recover

Moleskin:

Great job today gents! It’s always good to be with my F3 brothers in the gloom.

COT/Prayer/Announcements

-Little Professor’s grandfather is leaving the hospital and now going into a rehab center to regain his strength. Prayers for his grandfather during this transition.

-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves

-Marriages

-Unspoken prayer requests among F3.

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

Announcements:

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).

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.)