14 Pax posted @ #TheGeneral this morning. The steam rising from the Pax’ bodies was reminiscent of a hot cup of Joe on a cold day. Here’s the pain we experienced in the gloom:
Welcome/Disclaimer/Pledge of Allegiance
Mosey to checkpoint for Warmarama in cadence (IC):
-Side straddle hop x 50 (100) Yes!
-Slow windmill x10
-Lil’ Professor/Slippery Dip Can/Soap Locator/Carrot Puller/Dwight Schrute/Long Snapper x10
-Toy soldier x20 (40)
-IST x20 (40)
The Thang
Mosey to Circuit 1 for “The Beast”:
6 exercises, performing 6 OYO reps at 6 stops. 3 lines (lined field or cones). Start at first line by doing 6 reps, sprint to second and do 6 reps, then to third and do 6 reps, then back to second for 6 reps, back to first/start line and complete 6 reps. Hold plank until all finish. Exercises:
-Merkins x30
-LBCs x30
-Squats x30
-Wide Arm Merkins x30
-Freedom Twists x30
-Burpees x30
Recover
Mobility Moment
Circuit 2 would commence for “Unlucky 7s”:
-Plank forward reaches x10 each arm (40 IC)
-Balanced leg tucks x20 (40 IC)
-Plank jacks x20 (40 IC)
-Reverse crunch heels up pulse x20 (40 IC)
-T-Plank plank to toe touch x15 each side (60 IC)
-Mtn climbers x20 (40 IC)
-Low flutter x20 (40 IC)
Recover
Circuit 3 would commence for the “BEARmuda Triangle”:
3 markers cones were placed apart in the shape of a triangle. Pax performs:
-1 burpee at first marker and bear crawl to 2nd marker
-2 burpees and bear crawl to 3rd marker
-3 burpees and bear crawl back to 2nd marker
-2 burpees and bear crawl to 1st marker
-1 burpee to end
Recover
Circuit 4 would commence by partnering up for a mini round of “Dora”: Partner one does exercise until partner two runs a lap and arrives to relive and continue count:
-100 ‘Mericans
-100 LBCs
-100 Bobby Hurley’s
Recover
Mosey back to base
Mobility moment
Circuit 5 would commence by yielding to the MQ’s for their choice of Mary, which resulted in:
-Rosalita x15 (30 IC)
-Slow hold X’s and O’s x5
Recover, Recover
COT/Namarana/Prayer Requests/Coffeteria:
Moleskin:
All Pax pushed hard today and made YHC proud. What great way to start the day by being with F3 brothers in the gloom, ending in a COT, and partaking of Coffeeteria. Thanks to Holiday and Deep Dish for lending YHC the keys to the AO today!
Prayer Requests:
-Friday’s family with the recent loss of his M
-Toby’s daughter (Eva)
-Kotters
-Pax who are caregiving for aging parents and health issues among them.
-Unspokens in all F3 circles.
Announcements:
-Cookie Q is this Saturday at Mighty Jungle. 2.0’s are welcome to join us for the workout.
-Begin thinking about donating to Operation Sweet Tooth’s Christmas present/toy drive when shopping.
-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…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, etc.)