39 Pax showed up to visit with our fellow Pax, S’mores, and his most triumphant return. Here’s what went down:
Welcome-YHC yielded to S’mores to speak. Disclaimer was forgotten due to the excitement in the air with S’mores being in our presence again. However, YHC did tell the Pax to modify where necessary, so a fair and reasonable person in a court of law might consider this as said disclaimer.
Warm A Rama (IC):
-Slow windmill x10
-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper/Lil’ Professor x10
-Toy soldiers x 15 (30)
-IST x 20 (40)
-SSH x25 (50)
Mosey long lap around the parking lot
Circuit 1:
-Diamond Merkins x10 (20)
-Pretzel crunch x20 each side (80)
-Merkins x10 (20)
-WWIIs x20 (20)
-Wide-arm Merkins x10 (20)
-Crunchy frog x15 (30)
-Patty-cake Partner ‘Merkins x10 (10)
-Plank-janks x15 (30)
Mosey short lap around the parking lot
Circuit 2:
-LBC x20 (40)
-Rosalita x15 (30)
-Hello Dolly x15 (30)
-Low flutter x15 (30)
-LBC w/leg extension x10 (20)
-Heels to Heaven x10 (20)
-Glute bridge hold x5 and thrusters x10 (25)
-Pillow talk x15 each side (60)
-Suzanne Somers x15 each side (60)
-Dying Cockroach x15 (30)
-Plank
-Bird dog x10 each leg (40)
Mosey long lap around the parking lot
Circuit 3:
-Airborne Mind-bender (S’mores)
-Jump squats x15 (30)
-Reverse lunges x10 each leg (40)
-Muhammad Ali/Rocky Balboa x50 (100)
-Calf raise x20 (40)
-Standing side leg raises x10 each leg (40)
Mobility moment (Die Hard)
Recover, Recover
Moleskin:
It was great to see S’mores back at it today after lifting him up in COT for so many weeks. There is power in prayer fellas. God is good, even when it doesn’t always go our way. A lot of old school and new school Pax mixed together making for a good reunion beatdown. It was a great reminder that runners and boot campers can indeed come together when merited. There was good mumble-chatter and great conversation at Coffeeteria. Thanks to Soprano to lending YHC the keys to the AO (and for bringing his 2.0, Grumpy). Also, thanks to Die Hard and Estwing for converging their AO’s so Pax could unite to show some love to S’mores. 9-Lives can sign up for another Q in the future since he was supposed to lead at The Mighty Oak today. Way to work hard gents, and welcome back S’mores!
Circle of Trust/Namarama
Prayer/Praises/Announcements:
-Praise for S’mores and his phenomenal recovery.
-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time.
-Remember Cousin Eddie as his mother’s health is poor and she may soon pass.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles.
-Marriages within F3.
-Volunteers needed for Western NC cleanup. We are likely going to have an F3 group leaving early to head up to Ashe County to help with cleanup efforts. If anyone is interested in going up with us this Saturday, please complete this survey as soon as possible. http://forms.office.com/r/3g6XpTNqDv. We can also take supplies if people have them. This is all coming together fast so more details are not available, but will share them ASAP.
-9 Lives is leading an adventure race on October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.
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.)