6 Pax were represented at #TheMightyOak this morning with a 90’s playlist chosen by Roadie (for which all Pax seemed to enjoy). Here’s the summary:
Welcome/Disclaimer
Warmarama: Mosey lap from base around the school. Then 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
YHC gave the Pax a choice of their pain: Sharknado or Blackjack. They chose Blackjack, so “If you’re gonna play the game, boys, you gotta learn to play it right”.
Our hand had to total 21 so:
-20 curls to 1 lbc’s (lap run between)
-19 curls to 2 lbc’s (lap run between)
-18 curls to 3 lbc’s (lap run between)
-17 curls to 4 lbc’s (lap run between)
-16 curls to 5 lbc’s (lap run between)
-15 curls to 6 lbc’s (lap run between)
-14 curls to 7 lbc’s (lap run between)
-13 curls to 8 lbc’s (lap run between)
-12 curls to 9 lbc’s (lap run between)
-11 curls to 10 lbc’s (lap run between)
Mobility Moment
-10 curls to 11 lbc’s (lap run between)
-9 curls to 12 lbc’s (lap run between)
-8 curls to 13 lbc’s (lap run between)
-7 curls to 14 lbc’s (lap run between)
-6 curls to 15 lbc’s (lap run between)
-5 curls to 16 lbc’s (lap run between)
-4 curls to 17 lbc’s (lap run between)
-3 curls to 18 lbc’s (lap run between)
-2 curls to 19 lbc’s (lap run between)
-1 curls to 20 lbc’s (lap run between)
A total of 210 curls and 210 lbc’s were completed.
On your 6:
- Chest press x20 (40 IC)
- Low flutter x20 (40 IC)
- Glute bridge extension holds x5 and thrusters x15 (35 IC)
Recover, Recover
Moleskin:
Tuffy, Dingo, StubHub, Spreader, and Roadie were out and poppin’, ready to crush the workout. The vibes were on fleek for the beat down grind. The “dope” playlist (based on Roadie’s recommendations) was straight fire, no cap, and in the zone. All Pax dropped reps like it’s NBD. Today’s workout was more than just a sweat sesh; we were prepping to own and slay the day. StubHub crushed his 3rd post today! Tuffy was doing some one armed push ups between reps because he’s a beast. Dingo’s dog is awesome (and so is Dingo). Dingo was leading the front today during Blackjack. Spreader rode with Dingo this morning to the AO and had to get moving after the workout to get his annual physical appointment with this doctor. It should be noted that no one gave a pre-exam to Spreader nor asked him to turn his head and cough. Always good to be with F3 brothers in the gloom. Great job today gents!
COT/Namarana/Prayer Requests:
-Unspokens in all F3 circles.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Toby’s family appreciates the prayers and support during their time of loss of his father-in-law. Please continue to pray for his mother-in-law, wife, and family. Also pray for peace for a man named Dillon and his family who were involved in the incident.
Announcements:
-Dingo is doing Caboose tomorrow @ 5:15am @ Dunkin Doughnuts on Catawba by Publix. At least 5 miles ~8.5 min pace.
-Upcoming elections-Remember Hippie and Gambini who are running for Huntersville Town Commission as our fellow Pax! They also need volunteers at early voting sites.
If anyone is interested, please see one of them.
-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 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 step on your own.
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, etc.)