5 Pax were represented at Dragon Slayer this morning. Here’s the summary:

Welcome/Disclaimer

Warmarama (IC):

-Slow windmill x 10 (20 IC)

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)

-IST x15 (30 IC)

-Toy Soldier x10 (20 IC)

-SSH x 50 (100 IC)

-Mtn Climber x15 (30 IC)

 

The Thang

10 Rounds of KB Ladder:

-Swings

-Curls

-Squats

-Rows

-Skull Crushers

(A F3 Nation Pop Quiz of Mission and 5 Core Principles was administered between rounds where wrong answers resulted in burpees)

Reps of each for 5 and then take a lap around the parking lot

Reps of each for 10 and then take a lap around the parking lot

Reps of each for 15 and then take a lap around the parking lot

Reps of each for 20 and then take a lap around the parking lot

Reps of each for 25 and then take a lap around the parking lot

Then back down

Reps of each for 25and then take a lap around the parking lot

Reps of each for 20 and then take a lap around the parking lot

Reps of each for 15 and then take a lap around the parking lot

Reps of each for 10 and then take a lap around the parking lot

Reps of each for 5 and then take a lap around the parking lot

Recover, Recover

 

Moleskin:

Way to push hard this morning gents. The testosterone and sweat levels were high. Goat almost did a strip tease noting it was hot in here. He also had to go “check on something” in the church but made quick business of it and quickly returned. Fast Pitch had to endure the mumble chatter, but pressed through and got it done as usual. We all discussed the teacher’s pet and had fond memories of days past because we all had one in every class. Cherry Bomb didn’t go shirtless, but he did show off by using his 40lb cast iron toy. Ichabod resisted temptation from others to lure him away to run today. He’s also buying a yearbook (STK). Cherry Bomb brought the AO flag today for Ichabod so his life is now complete. The pax scored 100 on the Pop Quiz, so no burpee penalties had to be issued. What is the F3 Mission Statement and Core Principles? Glad you asked:

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
• WAre 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

Good job this morning guys. Now go crush the rest of your week!

 

COT/Namarana/Prayer Requests/Coffeteria:

-Prayers up for Gnarly Goat’s former military roommate, Anthony, lost his father

-Prayers up for Enron’s wife Linsey who lost a parent

-Prayers for those sick with the Flu

-Remember all Pax who have recently lost parents, those currently dyealing with parents who are ill, and those who are also experiencing caregiving challenges.

-Unspokens

 

Announcements:

-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in early March. Please DM Drebin if you are interested. And he will add you to the communication thread.

-February 12 @ 5:30am-Olive will hold the annual running of F3Daytona 500 @DPK.

-March 8th (Date tentative) 0645-F3 Polar Bear Plunge

-March 22-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk.

-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.

-Possum is also seeking volunteers for the Annual Smithville Community Garden Refresh around mid-March timeframe (spreading mulch and other manual labor typically on a Saturday morning). A shovel and strong back is all that’s needed.

-May 23-Dragonboat Ramsey Creek Race. See Swanson for deets.

Reminder:

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.)