8 Pax were present and accounted for in the glorious gloom of Saturday morning @ #TheEstate.  Here’s what went down:

Welcome/Disclaimer/Warmarama:

-Slow Windmill x10

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)

-IST x15 (30 IC)

-Toy Soldier x15 (30 IC)

 

The Thang:

-KB Overhead press x10 (20 IC)

-KB Bent-over row x10 (20 IC)

-KB Skull crusher x10 (20 IC)

-KB Deadlift x10 (20 IC)

-Upright row x10 (20 IC)

-KB Lawn mower (alternate sides) x10 (40 IC)

 

Circuit 2 (IC):

-KB Curl x25 (50)

-KB Squats x25 (50)

-KB Swing x25 (50)

 

Circuit 3:

-Low Flutter x50 (100 IC)

-Glute bridge w/KB x 8 rounds w/10 sec holds

-KB Chest press x50 (100 IC)

-Suzanne Somers x25 each side (100 IC)

-Pillow Talk x25 each side (100 IC)

 

Circuit 4:

-Partner up: Partner 1 does 75 LBC’s while Partner 2 runs laps. When 75 is reached, switch off until Partner 2 gets in 75 reps.

-Partner 1 does 75 curls while Partner 2 runs laps. When 75is reached, switch off until Partner 2 gets in 75 reps.

 

Circuit 5:

-Partner up: Dora to 100. Partner 1 does Merkins while partner runs laps down and back. Switch off and keep counting when returning from lap.

 

Circuit 6:

Mary:

-KB Plank transfer/drag/switch x15 (30)

-KB Russian Twist x15 (30 IC)

-Homer to Marge w/KB x5 w10 sec count

-Mobility Moment (Pigeon, Catcher’s Pose), Toe Touches

 

Recover, Recover

Moleskin:

Way to work hard today gents. It was good to post again with Olive who’s been on the IR since his accident. Oyster is also burning a hammy pull. Both he and Olive still got it done while using common sense. Speaking of Olive, his 10 year anniversary Q is next week so come out! Greyhound is doing a great job as the MMM MQ and pushed hard today. Fast Pitch is still crushing it (what’s new?). Moby Dick was a strong partner today and was in beast mode. Centerfold just made the workout seem too easy. YHC will have to up his game next time. Jersey Boy is, well…Jersey Boy with a heart of a lion. it was great starting the week in the gloom with F3 brothers.

 

Circle of Trust/Namarama/Prayer/

-Pax who recently lost parents

-Plane crash tragedies

-Grenade’s daughter is recovering well since being hit by a car.

-Remember to do your estate planning for your loved one’s sake

 

Announcements:

-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in early March. Please DM Drebin if you are interested. And he will add you to the communication thread.

-February 12 @ 5:30am-Olive will hold the annual running of F3Daytona 500 @DPK.

-March 8th 0645-F3 Polar Bear Plunge

-March 22-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk.

-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.

-Possum is also seeking volunteers for the Annual Smithville Community Garden Refresh around mid-March timeframe (spreading mulch and other manual labor typically on a Saturday morning). A shovel and strong back is all that’s needed.

-May 23-Dragonboat Ramsey Creek Race. See Swanson for deets.

 

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.)