3 Pax were at Gladiator in the gloom. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC):
-Side Straddle Hop x50 (100)
-Slow Wind Mill x10
-Imperial Storm Trooper x20 (40)
-Toy Soldier x20 (40)
-Long Snapper x10
Mosey to the corner of the parking lot
WWII x25 IC
Glute bridge x5 holds and x15 thrusters (35 IC)
Lbc x25 (50 IC)
Suzanne Somers x20 each leg (80 IC)
Dying Cockroach x20 (40 IC)
Pillow talk x20 each side (80 IC)
Low flutter x20 (40 IC)
Rosalita x20 (40 IC)
Crunchy frog x15 (30 IC)
Somers Suzanne x20 each leg (80 IC)
Homer to Marge x5 holds and x15 fast reps (35 IC)
Mosey a lap
Heels to Heaven reverse lbc x20
Hello Dolly x20 (40 IC)
Box cutter x20 (40 IC)
Pretzel crunch x20 each leg (80 IC)
Jackknife lbc x20 each leg (80 IC)
X’s and O’s x20 (20)
J-Lo x21 (42 IC)
Mosey a lap and back to base
Squats x20 (40 IC)
‘Mericanator (5 diamond, 5 regular, 5 wide) x15 OYO
Burpee x5 OYO
James Bond x5 (10 count hold for each)
Recover, Recover
Moleskin:
Edsel and Amen both endured the core and glute pain that was administered in the gloom. Way to keep pushing guys!
COT/Prayer
-Edsel’s best friend, John, was laid off and is looking for a job. He is a woodworker in case any F3 Pax can provide any leads.
-Amen’s son’s will be coming home from school. One is graduating high school.
-Lawndart’s sister passed away. Please keep his family in your prayers.
-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:
-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.)