12 Pax were represented at The Cauldron this morning. Here’s the summary:

Carry KBs to the Square (to EH/wave at onlookers at the light)

Welcome/Disclaimer Warmarama (IC):

-Slow Wind Mill x10

-IST x20 (40)

-Toy Soldiers x15 (30)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)

-SSH x30 (60)

Begin Circuit 1 (IC):

-KB Overhead press x20 (40)

-KB Curl x20 (40)

-KB Bent-over row x20 (40)

-KB Skull crushers x20 (40)

-KB Squats x20 (40)

-KB Burners x10 (20)

-KB Swings x20 (20)

-KB Deadlift x20 (20)

-KB Lawn mower-each arm-x10 (40)

-KB Front raise to chin/upright row x20 (20)

On your 6:

Chest press

-Windshield wiper x15 (30)

-Low flutter with KB extension x20 (40)

-Glute bridge thruster x15 (30)

-Suzanne Somers x20 each leg (80)

-Pickle pounder x15

Recover

Mosey a lap around the block

Circuit 2 (Dora Partner Up-P1 does 10 while P2 holds a specific plank; 100 total for each exercise):

-100 Merkins (plank)

-100 LBCs (glute bridge)

-100 Squats (Al Gore)

Circuit 3:

Slow-mo burpees x10 (which included the sequence below)

-Jump Squat

-Plank (with 10 count hold)

-Knee Tucks

-Jump Squat

Recover, Recover

Moleskin:

YHC wants to be a hard charger like Calypso someday. Wait, we’re the same age. I guess some things are just not attainable. Black Eyed Pea just gets it done as usual with no negative mumble chatter. TBone was a great Dora partner and is a very shy and humble guy, so we never know where he stands on an issue. The Force is a Cauldron regular and remains faithful to his fellow Pax there. Frogger’s pickle pounder form is a work of art. He has inspired YHC to step up his game. Ping was wondering what he got himself into with this unruly crowd and was dreaming about what posting at another AO would’ve been like. What was that noise? Wait, what’s that smell? Was that Amen, Bob Ross, or both? We may never truly know gentleman. They made good company as dueling butt trumpets today. Hall Monitor and Dallas seemed to enjoy the playlist. Dallas inspired some Sir Mix A Lot. Hall Monitor helped YHC try to keep the Pax on task (whew). Peart Plus made the workout look too easy. He even used his pinky finger for some of the KB exercises. Great job today gents! It’s always good to be with my F3 brothers in the gloom.

COT/Prayer/Announcements

-The Force’s mother, Libby, who is undergoing her second round of cancer treatment.

-Peart Plus’s 10 YO niece, Harper, has just been diagnosed with  diabetes due to a recent health scare. This is a big transition for her and the family.

-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves

-Marriages

-Unspoken prayer requests among F3.

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:

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).

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.)