4 Pax were represented @ #ArniesArmy this morning. Here’s the summary:
Welcome/Disclaimer/Warmarama @ Checkpoint 1/Base (IC):
- Side Straddle Hop x50 (100) Yes!
- Slow Wind Mill x10
- IST x20 (40)
- Toy Soldiers x20 (40)
- ‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Mosey to bridge
- Rocky Balboa/Muhammad Ali x20 (40)
- Dips x20 (40)
Mosey back
Circuit 2 (IC):
- Elevated glute bridge x5 holds and x15 thrusts (35)
- Elevated glute bridge leg up extensions (each leg) x15 each leg (60)
- Elevated glute bridge leg out extensions x15 each leg (60)
- ‘Mercinators (5 diamond, 5 regular, 5 wide) x15 OYO
- Mini-plank burpees x15 (30)
Leg lunge lap (ouch)
Circuit 3 (IC):
- Christian McCalf raises x23 (46)
- Alternating T-Planks x20 (40)
- Burpees x10
- Alternating reverse lunges x15 (30)
Mosey to bridge and back
Circuit 4 (IC):
- Pickle pounder x20 (40)
- MH’s x15 (30)
- Inchworms x10 (20)
- Plank jacks x15 (30)
- Mountain climber x20 (40)
Mosey to bridge and back
Circuit 5 (IC):
- Rocky Balboa/Muhammad Ali x20 (40)
- Dips x15 (30)
- Inclined ‘Mericans x10 (20)
Recover, Recover
COT/Namarama/Prayer/Announcements
Moleskin:
YHC issued a “no wet bottom or soggy shoe disclaimer” (which was well-received by the Pax). Our F3 LKN Nantan also graced us with his presence today! We discussed Super Bowl commercials, government conspiracies, tv shows, and movies.
Announcements:
-Daytona 500 coming up in the gloom on 2/15 at DPK parking deck.
-On 2/16 Boatyard will have bingo night. F3 Pax are planning to show. Feel free to bring your M.
-On 3/30 we will hold a F3 CPR class at Lake Forest Church from 6:30-8pm. M’s and 2.1’s are welcome to attend. Please save the date!
Prayer Requests:
-Honeysuckle Blue’s hip recovery.
-66’s daughter has a growth in her brain that has to be treated.
-Freedom’s continued recovery.
-Remember Pax who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.
-Unspokens among F3
Always good to be with my brothers in the gloom. Great job today gents. Until next time.
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)