10 Pax got it done at The Cauldron this morning. Here’s what occurred:
Welcome/Disclaimer
Carry KB to the square
Warmarama:
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10
-Merkinator x15
-SSH x50 (100)
Circuit 1 (IC):
-KB Overhead press x20 (40)
-KB Curl x20 (40)
-KB Bent-over row x20 (40)
-KB Skull crusher x20 (40)
-KB Squats x20 (40)
-KB Swings x20
-KB Deadlift x20
-KB Lawn mower (alternate sides) x10 (40)
-KB Calf Raises x20 (40)
Mosey a lap around the square
Circuit 2 (IC):
-KB lbc w/KB x15 (30)
-KB Chest press x20 (40)
-KB plank transfer/drag/switch x15 (30)
-KB Russian Twist x15 (30 IC)
-Windshield wiper x15 (30 IC)
-Low flutter w/KB extension x15 (30)
-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)
-Hello Dolly w/KB x15 (30)
-Rosalita w/KB x15 (30)
Recover
Circuit 3 (IC):
-Chest press time bomb x10 (epic fail)
-Suzanne Somers x20 each side (80)
-Pillow talk x20 each side (80)
Circuit 4 Round of Pax led reps (IC):
-Hollow hold
-Touch them heels x10 (20)
-Heels to Heaven x10 (20)
-Jackknife lbc each side x10 (40)
-Dying cockroach x10 (20)
-Snake Eye’s Shoulder Touch Merkins x10 (20)
-J-lo (he’s just Amen from the block) x10 (20)
-Dot the i x10 (20)
-Box cutter x10 (20)
Carry KB back to base
Recover, Recover
Moleskin:
We worked hard slinging our cast iron in the gloom. Lawndart had something on his mind. The rest of us did a PG rated bootcamp. Fridays are always good at The Cauldron. Thanks for lending YHC the keys to this great AO Hot Wax. Our arms should all feel good tomorrow. It’s always great to start my day with my F3 brothers.
Circle of Trust/Namarama/Prayer/Praises/Announcements:
-Hollywood-Had emergency gall-bladder surgery and recovering.
-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time.
-Remember Cousin Eddie as his mother, Tia, has terminal cancer that is spreading quickly.
-Remember, The Force and his mother, Libby, who is also battling cancer.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles.
-Marriages within F3.
-Volunteers needed for Western NC cleanup. We are likely going to have an F3 groups heading up to help with cleanup efforts the next few weeks. If anyone is interested in going up with us, please let Toby or Drebin know.
-9 Lives is leading an adventure race on October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.
-Stacy Turrentine Memorial Golf Tournament on 10/28 at Verdict Ridge in Denver on 10am. See The Force or call 336-843-0235 for more info. $125/member; $500/team; $150 Tee Sponsor.
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.)