5 Pax were present and accounted for at Bedrock. Here’s what went down:

Welcome/Disclaimer

Mosey to the back lot at the Basketball Courts/Baseball Fields

Warmarama (IC):

-Slow windmill x10

-Long Snapper x10

-Toy Soldier x10 (20 IC)

-Side Straddle Hop x25 (50 IC)

 

The Thang:
Begin several recurring rounds of pain for which YHC shall forever more be known as the “Paxnado”.

Each Pax calls/leads an exercise of their choice followed by 200 meters of alternating mosey and fast power walking (For you haters, try power walking or rucking with Canuck sometime and then report back). Here’s how we rolled:

-Squats x10 (20IC)

Mosey 200 meters

-Merkins x10 (20IC)

Power walk (meaning really fast) 200 meters

-Freddy Mercury x20 (40IC)

Mosey 200 meters

-Burpees x15

Power walk 200 meters

-Reverse lunges x10 each leg (40IC)

Mosey 200 meters

-Slow Hold Merkins x20

Power walk 200 meters

-Side lunges x10 each side (20)

Mosey 200 meters

-LBCs x25 (50 IC)

Power walk 200 meters

-Glute bridges thrusters x10; One leg glute bridge thrusters x10 each leg (50 IC)

Mosey 200 meters

-Hillbilly x20 (40 IC)

Power walk 200 meters

-Apolo Ono’s x10 each side (20)

Mosey 200 meters

-Diamond merkins x10 (20 IC)

Power walk 200 meters

-Pretzel crunch x10 each side (40 IC)

Mosey 200 meters

-Plank, Pigeon, and Shoulder Touch Merkins x15 (30 IC)

Power walk 200 meters

-Low flutter x20 (40 IC)

Mosey 200 meters

-Side plank ball crushers (ouch-plank while bending the lower leg while keep it elevated and balance with your top leg- hold each side for more time than any reasonable person should)

Power walk 200 meters

-W crunch x15 (30 IC)

Mosey 200 meters

-Tippy bird x 10 each leg (20)

Power walk 200 meters

-Homer to Marge to WWII x10 (20)

Mosey back to base

 

Recover, Recover/Coffeeteria

Moleskin:

Canuck, Possum, Airstream, and Cubicle all got it done today. We got in plenty of reps and plenty of meters. Airstream introduced us to a new exercise for which the Pax forever memorialized as the “side plank ball crushers”. This isn’t for the faint of heart gents. You hard chargers should give this one a try. It evokes emotions that your mind and body may not fully understand. Cubicle is hard at work brainstorming ideas for upcoming 2nd F events. He was also dirty this morning and had to take a shower “before” the workout. He was concerned about the Pax judging him for body odor and also wanted to smell good for all of us. Completely understandable bro. We appreciate your consideration. Possum and YHC were discussing “performance” enhancing drugs and the joys of aging. Canuck crushed it today (as he always does) and set the pace when we power walked. It is always great to start any day off in the presence of F3 brothers. However, when they are this high-caliber, it’s extra special. Thanks for posting this morning gents. Way to get-it-done!

 

COT/Prayer Requests:

-Canuck’s nephew, James, is having his 5th round of chemo

-Canuck’s wife’s cousin’s grandson, Cade, is 5 YO and also undergoing chemo

-Remember, The Force and his mother, Libby, who is also battling cancer

-Remember Beave who recently lost his father over the holiday break

-Remember Pax who are caregiving for aging parents

-Unspokens

 

Announcements:

-Drebin is planning a F3 western NC volunteer trip on 1/11-1/12. We will make a decision on Wednesday 1/8 regarding weather conditions and may audible until late January if necessary. Until then 1/11-1/12 is still a go. Please DM Drebin if you are interested.” And he will add you to the communication thread.

-The Operation Sweet Tooth Race discount is still good. Please register for the race in March so F3 has a strong showing.

 

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

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…

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)