12 Pax were represented at Night Ranger tonight. Here’s what transpired.

Warmarama-Mosey to the top of the deck for (IC):

-Side Straddle Hop x50 (100) Yes!

-Slow Wind Mill x10

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10

-IST x20 (40)

-Toy Soldiers x20 (40)

Then we began the “Bromance Round” and Partnered-up @ Circuit 1 for (IC):

-Partner Wheel barrow ‘Mericans/squats x20

-Patty Cake Partner ‘Mericans x20

-Brothers In Arms Sit-up x20

-Canoe Row Russian Twists x20

-James Bond Hollow Holds x5

-Snow Angel x20 (40)

-Spider Man In-Line (single file, moving Peter Parker’s)

Mosey all the way back down the deck to Circuit 2 @ blocks & Zamperini blocks up a deck for (IC):

-Overhead press x20 (40)

-Curl x20 (40)

-Bent-over row x20 (40)

-Skull crusher x20 (40)

-Squats x20 (40)

On your 6 for Circuit 3 (IC):

-Navy Seal sit-ups x20
-Alphabet Soup  with elevated legs x26
-Dollyrita x20 (Low Dolly/Rosalina combo

-Vertical/alternating scissor kicks x5

-Starfish crunches x10

-WWIII’s (Yes, WW3’s-cross legs) x10 each leg (20)

-Frankensteins (high plank/low plank peter parker/mountain climber combo)

Zamperini blocks down a deck to their home and begin Circuit 4 IC):

-Dirty Hookup x10 (20)

-B2W

Mosey back up the deck to base.

Recover, Recover & Tacos…

Moleskin:

Pit Stop, Something, Swanson, Camelback, Crocs (from this morning), and YHC did the double down. The Brothers In Arms exercise went much better in YHC’s mind. However, for those who participated it was challenging. YHC also saw a side of Swanson that I’ve never seen before (literally and figuratively) during the Spider-Man In-Line. Freedom is back at it and showed up strong! Something was a great partner. He had great form during wheel barrow ‘Mericans and Patty Cake ‘Mericans. Doubles seemed to like the core beatdown (he’s YHC’s core kindred spirit). Watch Tower showed up strong too and brought his 2.0, Daly, who is a little beast and kept up with the bid dawgs tonight! He isn’t in the system yet, but was present and accounted for. Greyhound is always representing and got it done tonight as usual. Camelback always enjoys core to compliment his 6 pack. Jaws and Crocs always bring the mumble chatter, but also some big heart and got it done tonight. Pit Stop was kind enough to lend YHC the keys to the AO tonight. He also has sore calves and glutes so all Q’s should go heavy on those if he is present at your AO in the near future. Pit Stop also inquired whether YHC just made up exercises or if they were legit/real ones. 

It was a great night with my F3 brothers.

COT/Announcements/Prayer:

-Unspoken prayer requests among F3.

-Greyhound-Debt Ceiling/Remember Federal Workers.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar. If you haven’t Q’d before, we will help Co-Q, so don’t be intimidated by it. You can do it! Just let us know and ask.

–There will be Memorial Day Murph starting at 6am Jason’s Deli. Come out and modify as needed.

-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope

-The “Coyote” will commence at Davidson Library this Saturday (6am-6mile run and 7am-3 mile run)-Come for one or both.

-Night Ranger will launch from Crocs house next week-see Twitter PB.

Until next time…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)