8 Pax were present and accounted for at #Berean this morning. Here’s the summary:
Welcome/Disclaimer
Mosey from Checkpoint 1/base to Checkpoint 2 for (IC):
Warmarama (IC):
-SSH x 50 (100) Yes!
-IST x 20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
The Thang
Go to walk/curb for (IC):
-Praying Mantis x20 (40)
-Muhammad Ali/Rocky Balboa x20 (40)
-‘Mercianators (5 diamond, 5 regular, 5 wide) x15 OYO
-Calf raises x20 (40)
-B2W
-Bobby Hurley’s x10 OYO
Mosey to Checkpoint 3 and partner up with another Pax for:
-300 Lbc’s while partner runs a lap
-200 Squats while partner runs a lap
-100 ‘Mericans while partner runs a lap
Mobility Moment
Mosey to Checkpoint 4 for (IC):
-V-up crunch thrusters x20 (40)
-Hello Dolly x20 (40)
-Rosalita x20 (40)
-WWII’s x20
-Freddy Mercury x20 (40)
-Pickle pounder x15 (30)
Mosey to Checkpoint 5 @VS for (IC):
-MH x15 (30)
Mosey back to Checkpoint 1/base for (IC):
-Suzanne Somers x20 each side (80)
-Box cutter x20 (40) INSERT GNARLY GOAT COMMENTARY HERE (show to know)
-Pillow talk x20 each side (80)
-Low flutter x20 (40)
-Glute bridge plank/hold
Recover, Recover
Moleskin:
We got in a total of 1,306 reps total among the Pax with some good mosey and laps peppered in. Bel-Air was coming in hot at 5:18 and caught up with the Pax. Turnpike was an excellent partner for YHC. Always steady and on fire! Bag Boy wanted more tennis ball exercise options. Crocs got over 31,000 steps on Saturday and still showed up strong today as usual. Jersey Boy surprisingly followed the rules today. He seemed to enjoy the core options. Soprano was “sling free” today and enjoyed the shoulder/bicep friendly options provided. We’re sure he’s going to pass his follow-up doctor appointment this week. Gnarly Goat can neither confirm or deny the impact to said sack during various exercises. As the MQ, he also required a single-file line for Namarama and all of the grade school boys gladly obliged “Mr. Goat”. Lastly, May is Zombie Awareness Month. YHC hopes that all of you will take time out of your busy schedules and learn more about this important issue. Always great to start the day with my F3 brothers. Coffeeteria would follow. Thanks Gents!
COT/Namarama/Announcements/Requests/Prayer:
-War and famine around the world & appreciate how fortunate we are to live in the US
-Remember Goat’s friend, Chris, who has cancer
-Unspoken prayer requests among F3.
-5/6-Habitat Home Build needs volunteers https://f3isotope.com/?p=258996 (contact Beave for more info)
-5/6-Curbside Cleanup in Smithville and
https://f3isotope.com/?p=259071 (contact Possum for more info)
-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)