14 Pax were present and accounted for in the gloom @ the #Paininsula. Here’s what went down:
Welcome/Disclaimer
Mosey to the Gazeebo
Warmarama:
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
-IST x20 (40)
-Toy Soldier x20 (40)
The Thang:
“I’d like a Quarter Pounder please. Actually, make it a Double Quarter Pounder with Cheese”:
-Sprint 25 yards and do 25 ‘Mericans (merkins)
-Quadrophelia backwards to base
-Sprint 50 yards and do 50 squats
-Quadrophelia backwards to base
-Sprint 75 yards and do 75 Mountain Climbers
-Quadrophelia backwards to base
-Sprint 100 yards and do 100 SSH
-Quadrophelia backwards to base
-Mosey around the square after finishing all four to add “cheese” to the Quarter Pounder
Rinse and repeat for a “Double” Quarter Pounder
Result = 50 Merkins; 100 Squats; 150 Mountain Climbers; & 200 SSH
After the first round we did some Mary:
-Crunchy frog x15 (30 IC)
-Touch them heels x15 (30 IC)
-Rosalita x15 (30 IC)
After the second round we did more Mary:
-Mobility Moment-pigeon
-Dying Cockroach x15 (30 IC)
-Low flutter x15 (30 IC)
-V up crunch x15 (30 IC)
Recover
Mosey to HT wall/curb for:
-Praying mantis x20 (40)
-Muhammad Ali/Rocky Balboa x50 (100 IC)
-Inclined merkins x15 (30 IC)
-Christian McCalf raises x23 (46 IC)
-Carolina dry docks x15 (30 IC)
Move to parking lot and on your 6 for more Mary:
-WWII x20
-Reverse lbc x15 (30 IC)
-Mason twist x10 (20 IC)
-Lbc x15 (30 IC)
-Homer to Marge x5 (but brutal)
-Merkins x15 (30 IC)
Recover, Recover
Moleskin:
BoarHog, Caesar, Cowbell, Greyhound, Kid Rock, Lone Star, Macbeth, MobyDick, Outlaw, Oyster, Stromboli, Thug, and Yosemite crushed it today. These hard chargers devoured the Double Quarter Pounder with Cheese in record time. YHC had to add in some extra Mary to bridge the delta. One lesson learned was that when Pax have to individually keep track of their rep count it yields awkward silence and little mumble chatter. YHC’s attempt at sparking conversation into the mix was ridiculed by Stromboli who noted that YHC sounded like his M trying to make unnecessary small talk. Point taken Strom. YHC will call cadence next time to avoid said ridicule. Caesar mentioned Pulp Fiction’s Royale with Cheese reference. Thanks for the reminder as it had been years since we heard that reference. Another highlight was Lonestar arriving on time! YHC isn’t able to post at PAINinsula much due to MQ responsibilities at Gladiator (Gnarly Goat had the Q today, so the AO was in good hands). Thanks to Outlaw for allowing YHC to be part of the PAINinsula today. Being among F3 brothers in the gloom of Tuesday morning is a great way to start the day.
COT/Namarama/Prayer Requests/Announcements/Coffeteria
Prayer Requests:
-Unspokens in all F3 circles.
-Oyster’s brother-in-law who is having a triple bypass and also his cousin who will have to have one as well.
-Police officers and agents (and families) impacted in yesterday’s unfortunate events in Charlotte.
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:
-Gnarly Goat invites all Pax to a leadership retreat: https://www.evite.com/event/00D457GLSRH7IMWZCEPOY5CMKFAQRA/
-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). 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…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)