6 Pax were present and accounted for at #SamsonSuicides this morning. Here’s the summary:
Welcome/Disclaimer/Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10
-IST x20 (40)
-Toy Soldiers x20 (40)
Mosey a few laps around the parking lot and head to checkpoint 2 at the blocks.
YHC had a work plan that involved some median running and was quickly told by some members of the Pax that today was not Samson Suicides day. YHC assured the Pax that he was well aware and that this would be one round of various leg motions with a Pax option of exercise (using their coupon or not) in between each (IC). After the mumble chatter, the Pax lined up with their blocks and here’s how it turned out.
-Curl x12 (24)
-Sprint to median
-Skull crusher x12 (24)
-Mosey to median
-WWII’s x12
-Power walk to median (yes you read this right)
-Overhead press x12 (24)
-Skips to median (yes you read this right too)
-Lawnmower x12 (24)
-Sprint to median (last one and back)
-Squats x15 (30)
-Power walk to median (last one and back)
On your 6 for (IC):
-Chest press x20 (40)
-Lbc x20 (40)
-Glute bridge/rock the block x5 (hold) & x15 (IC 30)
-Low flutter x20 (40)
-‘Windshield Wipers x10 (20)
Blocks up and mosey to Checkpoint 3 for:
-Dips x20 (40)
Praying Mantis x20 (40)
Muhammad Ali/Rocky Balboa x20 (40)
Mosey to checkpoint 4 for:
-Mobility Moment
-Superman x10
-Touch them heels x20 (40)
-Peter Parker x20 (40)
-Dying Cockroach x20 (40)
-Suzanne Somers x10 each side (40)
Recover
Mosey back to base/checkpoint 1.
Recover, Recover
COT/Namarama/Announcements/Prayer
Announcements:
-Check the Kotter list on the website and reach out to any Pax you haven’t seen in a while (more than 30 days).
Polar bear and Daytona 500 coming up on 2/11 and 2/15.
-Huntersville Rock and Ribs mens event at Lake Forest Church for the community on Friday, 1/28 from 5-7pm. There will be music and BBQ. The event will feature several different self-proclaimed BBQ experts putting their skills on full display. Come hang out, listen to some good Rock & Roll delivered by Sunset Revival, talk and eat meat. $10 cover. Some Pax may go as a group. DM Rodeo or Toby if you are interested in meeting u or go here to register:https://onrealm.org/lakeforest/PublicRegistrations/Event?linkString=Y2M5NWQ0MWYtN2Q5ZS00MmRiLTkyZjgtYWY4NjAwMDcwZjI4
Prayer Requests:
-Family members who are sick.
-Unspokens among F3
-There are plenty of MQ’s at various AO’s who need some Q’s to cover. Please consider going out to the calendar and sign up on one one or more dates between now and June. Also, we need a commitment from all Pax to help EH those who haven’t posted in a while and may get back at it in early 2023, or FNG’s who may be curious about F3 who may start posting. #just1
Moleskin:
Drebin was in a race for first place today cause that guy was leading the Pax and crushed it.
Macbeth was also in front today. It was good seeing him again at the AO. I hope to see him again soon at other AO’s as we both are bouncing around to mingle with more Pax. Great job today brother.
Rodeo had excellent form while rocking the block as usual. He’s also an impressive skipper.
Mulligan was a beast as always and flew through YHC’s workout with ease.
Thanks to Hasselhoff for lending YHC the keys to the AO today. That guy is a stud and could have done suicides all day, but then that is illegal on an “off day” day so…
Always good spending time with you gents. Until next time.
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)