5 Men got it done today @ Man Maker Monday. Here’s what occurred:

Welcome/Disclaimer

Warmarama:

-SSH x20 (40)

-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 Overhead press x20 (40)

-KB Curl x20 (40)

-KB Bent-over row x20 (40)

-KB Skull crushers x20 (40)

-KB Squats x20 (40)

-KB Burners x10 (20)

-KB Swings x20 (20)

-KB Around the world x20 OYO

-KB Deadlift x20 (20)

-KB Lawn mower-each arm-x20 (80)

-KB Side muffin top crunch-each arm-x20 (80)

-KB Halos x20 OYO

-KB Reverse Lunge-each leg-x10 (40)

-KB Wood chop-each arm-x10 OYO (20)

-KB Front raise to chin/upright row x20 (20)

Circuit 2-On your 6 (IC):

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x20 (40)

-KB Russian Twist x20 (40)

-Windshield wiper x20 (40)

-Low flutter with KB extension x20 (40)

-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)

-‘Merkinators (5 regular; 5 diamond; 5 wide; 5 regular)  x15 OYO (15)

Mosey a lap around the square

Circuit 3 (IC):

Partner up for the following:

-Partner 1 carries both KBs a lap around the square while Partner 2 does 50 WWIIs OYO. Then trade off to do the same. Repeato x 2 until 100 WWIIs

Circuit 4 (IC):

-“Just 5 more” curls=6 rounds x5 (60)

-Goblet squat x10 (20)

-Chest press x20 (40)

 

Recover, Recover

Moleskin:

All Pax hoisted their KBs among the birds chirping and awesome sunrise this morning. They got it done and owned their cast iron. It was great seeing Axel again. He didn’t miss a beat. Oyster asked for more chest presses and wanted to get the workout he paid for. Olive was a beast and got it done. He can also do a mad halo. Jersey Boy’s knee injury didn’t slow him down. He did chest press modifications and improved when needed (which wasn’t often).

 

COT/Prayer/Praises

-Oyster’s sister, Peggy, will have heart valve surgery tomorrow.

-Unspokens in all F3 circles.

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:

-Take That Hill October 5th

-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.)