7 Pax were represented at Bedrock this morning. Here’s the summary:

Welcome/Disclaimer

Mosey to the track

 

Warmarama (IC):

-Slow Wind Mill x10

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

-SSH x50 (100)

-IST x20 (40)

-Toy Soldiers x20 (40)

Begin 4 Corners

Corner 1 (IC):

• Mountain Climber x20 (40)
• ‘Mericans x10 (20)
• Knee highs x20 (40)
• Squats x20 (40)
• Hello Dolly x20 (40)
• Dips x20 (40)

-Bear crawl relay (partner up, one pax runs a lap down and back to meet the other Pax and then switch off)

-Mosey to next corner

Corner 2 (IC):

• Donkey kicks x20 (40)
• Alternating T-Planks x20 (40)
• Freddy Mercury x20 (40)
• Alternating lunges  x20 (40)
• Lbc x20(40)
• Pickle pounder x20 (40)

-Bear crawl relay

-Mosey to next corner

Corner 3 (IC):

• WWII x 20 (20)
• Suzanne Somers x20 each side (80)
• MHs x20 (40)
• Diamond  ‘Merkins x10 OYO (10)
• Box cutter x20 (40)
• Mobility Moment (Pigeon and Catcher’s Pose)
• Burpees x10 (10)

-Bear crawl relay

-Mosey to next corner in

Mosey a lap

Corner 4 (IC)

• Bobby Hurley x20 (20)
• Inchworms x10 (20)
• Wide ‘Mericans x10 OYO (10)
• Plank jacks x20 (40)
• Homer to Marge x5 and thrusters x15 (20)

-Bear crawl relay

Mosey back to base

Round Robin Pax choose exercise and walk up song (IC):

-TH3-King of the Road by Roger Miller MP3’s / LBC x15 (30IC)

-Tumbleweed-Thunder by Imagine Dragons / Twisty Plank Cris Cross? x12 (24 IC)

-Mayhem-Dr. Feelgood by Motley Crue / Dying Cockroach x15 (30)

-Possum-Bring Em Out by T.I. / IST x15 (30)

Scrappy-Mr. Brownstone by Guns N’ Roses / Low Flutter x20 (40)

-Thug-Thank God I’m a Country Boy by John Denver / Freddy Mercury x20 (40)

-Toby-Sabotage by the Beastie Boys / Inclined ‘Mericans x15 (30)

Recover

-Rocky Balboa/Muhammad Ali x50 (100)

Recover, Recover

Moleskin:

We worked hard over a walk up song playlist throughout the workout.

Possum drove in with the top down on his Miata like the cool cat he is. We enjoyed having TH3 with us from Phoenix who used to be part of Isotope and comes back to spend some time here still. Tumbleweed’s Twisty Plank Cris Cross thingy may be reusable content for YHC at a future AO Q. Mayhem was fully charged and on fire this morning. Scrappy is always going at full throttle. Dude is the fastest bear crawler YHC has ever seen! Thug helped clarify during YHC’s instructions that “squeeze” didn’t mean doing so to another Pax (whew, thanks brother).

Way to push it today gents. YHC is proud of all of you. What better way to start a Saturday than with your F3 brothers!

COT/Prayer/Announcements

-Father’s Day to those who have who lost fathers and those who are or who are like a father and the responsibility that comes with that.

-Tumbleweed-has tenant’s who has a daughter in a coma that occurred during a surgery.

-All Pax who are going through caregiving issues and challenges with their parents.

-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 TOBato, etc.)