12 Pax were present and accounted for @ #TheSword this morning for the pain known as the #Sharknado and #Just5More. Here’s what went down:

Welcome/Disclaimer (sort of)

Warmarama:
-Slow windmill x10

-IST x15 (30 IC)

-Toy Soldier x15 (30 IC)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10

-Quadrophelia

SHARKNADO (1 round):

-15 burpees

Run 1 lap (around entire parking lot)

-20 diamond ‘Mericans

Run 1 lap

-20 WWII’s

Run 1 lap

-20 ‘Mericans

Run 1 lap

-20 Carolina Dry Docks

Run 1 lap

-Burpees x15

(Total Laps= ~1.9M)

Mosey to the blocks

“Just five more” (YHC stole this one from Mulligan):

After YHC completes the cadence call, the cadence count will increase by a count of five when any Pax in the circle says “just five more”:

-Curls x15 (30IC) & 8 rounds of “just five more” (x5=80 more reps IC)

=110 curls

-Overhead press x15 (30IC) & 5 rounds of “just five more” (x5=50 more reps IC)

=80 overhead press

-Skull crusher x15 (30IC) & 1 round of “just five more” (x5=10 more reps IC)

=40 skull crusher

Mosey back to base

Recover, Recover

Moleskin:

These hard chargers crushed it today. YHC is so proud of all of you for pushing through the pain in the gloom. You made YHC’s day start off on the right foot!

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

COT/Namarana/Prayer Requests

-POS’s wife is recovering from surgery.

-Stubhub’s son has a cyst in the brain and is undergoing treatment.

-Pax who are caregiving for aging parents and health issues among them (Ultraman, Burgoo, The Force)

-People who have been laid off and seeking work.

-Ponch-Huntersville PD will be hiring over the next year. Support your local PD.

-The Force’s son and his decisions and learning as he transitions to adulthood

-Burgoo’s mother are continued health issues.

-Remember a St Marks church member, Mario Martinez, who had to have his foot amputated due to an infection.

-Continue to lift up Crablegs’s.

-Remember Toby’s wife and some things she continues to deal with.

-Unspokens in all F3 circles.

Announcements:

-North Carolina Marine Mud Run General Information

-Take That Hill October 5th

-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.)