10 Pax showed up strong this morning at Berean. All Pax pushed hard today and are better because of it. Thanks for allowing YHC to start his day off on the right foot. Here’s what went down:

Welcome/Disclaimer

Warm A Rama  (IC):

-Slow windmill x10

-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper x10

-Toy soldiers x 15 (30)

 

Mosey from base to the movie parking lot

-IST x 20 (40)

-Toy soldiers x20 (40)

-Side straddle hop x 50 (100)

 

Mosey down to the which wich parking lot

-Pretzel crunch x20 each side (80)

-‘Merkin Time Bomb x 5 for 5 rounds

-LBC x20 (49)

-Suzanne Somers x20 each side (80)

-Diamond ‘Merkin Time Bomb x 5 for 5 rounds

-Crunchy frog x15 (30)

-Pillow talk x20 each side (80)

-Wide Arm ‘Merkin Time Bomb x 5 for 5 rounds

-Partner Patty-cake ‘Merkins x20

Recover

 

Mosey down the trail and to the pond

-Squats

Take the hill (being quiet at the top to avoid the Nebbercracker’s NIMBY) and back down to the pond

-WWII x20 (40)

Take the hill and back down

-Lunges x20 (40)

Take the hill and mosey/continue back to the movie theatre

 

Against the wall:

-People’s chair

-Land the plane x10 (20)

-People’s chair (go lower)

-Overhead press x10 (20)

-Praying Mantis x20 (40)

-Calf raises x20 (40)

-B2W (10 count)

Recover

Grab a curb:

-Muhammad Ali/Rocky Balboa x50 (100)

 

Mosey to the square and stop at planters for:

-Slow hold ‘Merkins x10

-Dips x15 (30)

 

Mosey back to base

-Mobility moment

 

Recover, Recover

Circle of Trust/Namarama

 

Prayer

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-Unspokens in all F3 circles.

-Marriages within F3.

 

Announcements:

-Ponch-Needs volunteers on September 25-27 from 3-9pm to help as “extras” for police officer training/simulation

-9 Lives is leading an adventure race in 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.)