9 Pax were represented at The Estate this morning. Here’s what went down:
Welcome/Disclaimer
Grab a block and Zamperini from base to the bus parking lot.
Warmarama (IC):
-Imperial Storm Troopers x20 (40)
-SSH x25 (50)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
“Just five more” (YHC stole this one from Mulligan):
After YHC completes the first cadence call, of five, the cadence count will increase by a count of five more when any Pax in the circle says “just five more”. Continue until no further reps are called:
-Curls
-Overhead press
-Skull crusher
-Squats
-Elevated block holds
-Pickle Pounders
-Plank jacks w/ blocks
-Lbc w/block
-Merkins
YHC lost count of how many reps/rounds were done as the dark side prevailed.
Mosey to the wall:
-People’s chair
-The Force hand extensions
-Seal claps
-Land the plane
-B2W 10 count by Q
-B2W 10 count for each pax down the line until all are done
Mosey to playground
Partner-up
Partner 1 does WWIIs while Partner 2 does pull-ups. AMRAP until partner relieves the other (each partner does two rounds)
Mosey back to blocks:
-Glute bridge holds w/block x5 (10 count)
-Lawn mower x15 each arm (60)
Zamperini blocks back to base:
-Slow Peter Parker
-Mobility moment
Recover, Recover
Moleskin:
The Force (not to be confused with the Champ) was strong today as John Williams score music played in honor of May the 4th. We wove in some Star Wars homage during the workout. The bb won’t reflect those though as it should have a PG rating. Toxic, Rodeo, Camelback, Mulligan, Swiftie, Turnpike, Tantrum, and Rocket all crushed it today. Thanks to Camelback for lending YHC the keys to the AO. Being among F3 brothers in the gloom is a great way to start the day. May the 4th be with you!
COT/Namarama/Prayer Requests/Announcements/Fellowship
Prayer Requests:
-Praise-Rocket’s son getting married next weekend!
-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.
-Pray for our college students on college campuses and the unpeaceful protests that are occurring.
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 is 4 weeks out. 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.)