17 Pax showed up at The General for a great workout. Here’s what transpired:
Welcome/Disclaimer/Pledge of Allegiance
Mosey a lap down the street and back for Warmarama (IC):
-SSH x 30 (60)
-Toy Soldier x20(40)
-IST x20(40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
Mosey to grab a rock and Zamperini back to the parking lot
The Thang:
Back by popular demand, we would play with our balls today….
Two buckets were placed apart at each opposite end of the parking lot. One was empty and the other full of tennis balls with various beat downs written on them. The goal was to transfer as many balls possible back to the empty bucket at the opposite end of the parking lot before recover, recover. The entire Pax would run from the empty bucket to the full one and one Pax would grab a ball. All Pax would then sprint back to the empty bucket and drop it in. Before running again, all Pax would do the exercise (and # of reps) listed on the ball and then 20 LBC’s before running to retrieve another ball.
Results:
360 LBCs
17 laps (down the parking lot and back)
40 curls
40 calf raises
40 pickle pounders
40 Overhead Press
40 MH
10 burpees
20 Plank jacks
40 WWII
40 Chest press
20 ‘Mericans
Upon conclusion there were 20 balls remaining that were not transported resulting in a penalty of 20 ‘Mericans.
Zamperini rocks back to their home
Recover, Recover
Moleskin:
There was a lot of ball handling going on at The General today. We all concurred that Oyster is a masterful ball handler. It was great seeing some 2.0’s who were home from college. Little Professor noted that he does not enjoy seeing his father, Deep Dish, doing pickle pounders or MH. Although, Newton Meter, didn’t mind seeing his father, Roadie, doing both (well, at least he didn’t object).
Great job gents. You all got it done. it’s always a good way to start the day in the gloom surrounded by F3 brothers.
COT/Namarama/Prayer Requests/Announcements/Coffeteria
Prayer Requests:
Oyster-Praise and continued request for Rich who had bypass surgery and is now out of the hospital recovering.
Dingo-Praise and continued request for and 11YO he knows from church (Bryce), who has cancer in one of his eyes and had to have surgery. He is recovering.
-Unspokens in all F3 circles.
-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.
-Remember Ultraman and his family with the recent loss of his mother.
-Remember Gypsy with the loss of his father.
-Remember others with parents who have deteriorating health (The Force, Burgoo, Toby, etc).
-Remember Crablegs with the recent loss of his wife.
-Pray for our college students on college campuses and the unpeaceful protests that are occurring.
-Remember Olive during this hard season during the annual anniversary of Sweet Tooth.
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:
-Memorial Day Murph: Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24. Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.
-North Carolina Marine Mud Run General Information
-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).
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.)