6 Pax were present at Emmaus. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC)
-Slow Windmill x10
-SSH x25 (50)
-IST x20 (40)
-Toy Soldier x10 (20)
-Runner’s Stretch (each leg)
-Catcher’s Pose
Mosey from basecamp to the movie theatre parking lot.
Skip to My Lou Circuit:
-LBC x20 (40)
Skip an entire lap
-Squats x20 (40)
Run a lap
-WWII x20 (20)
Skip a lap
-Dying Cockroach x20 (40)
Run a lap
-Praying Mantis x20 (40)
Skip a lap
-‘Merkinators (5 diamond, 5 regular, 5 wide) OYO (15)
Run a lap
-Rocky Balboa/Muhammad Ali x20 (40)
Skip a lap
-Crunchy frog x20 (40)
Run a lap
-Dips (Tips) x20 (40)
Skip a lap
Mosey back to base for:
-Pigeon (each leg)
-Standing Toe Touch
Recover, Recover
Moleskin:
Gambini, Jedi, Red October, Gnarly Goat, and Rodeo were good sports today and actually did the skips with little to no mumble chatter. While it may make you feel silly and like a kid again, it actually is a great workout: https://www.healthline.com/health-news/why-you-should-skip-for-exercise-instead-of-run.
While most Pax were skeptical at first, skip a lap before you judge. It ain’t easy-especially if you’re high jump skipping. Amazing cardio and results. Who’s up for a one mile test/trial soon? A cup of coffee will be paid by YHC if someone can do it in his presence without stopping.
Way to work hard today fellas. And great conversation afterwards, which was even better than skipping induced memories from days of our youth.
We covered Chapter 5 in John Eldredge‘s “Fathered By God” and discussed the importance of:
-balancing strength with sensitivity;
-emotion and connection;
-development of passion and compassion;
-valuing and cherish what is lovely and pure; &
-fostering a sense of reverence and gratitude.
It’s always great to start the day, in the gloom, with nature waking up around you, and in the presence of F3 brothers.
COT/Prayer Requests:
-The Force’s Mother, Libby, for some bad test results given her battle with cancer. Pray for discernment among the medical professionals working with the family.
-All Pax who are going through caregiving issues and challenges with their parents.
-Stray was in Grand Rapids for work. A group he was with got T-boned resulting in some hospitalizations. Stray was in that car earlier but after dinner switched cars fortunately. Please lift up Seth, Scott, and Tom. Also, the driver of the car that T-boned them was pronounced dead on the scene. Lift that family up too. Seth was brought out of induced coma this morning began talking – so it appears he still has full brain function. He will be there 4 weeks and has a few surgeries left.
-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:
-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).
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.)