4 Pax were present and accounted for in the glorious gloom of Thursday morning @ #Wilderness. Here’s what went down:
Welcome/Disclaimer
Warmarama:
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)
-IST x15 (30 IC)
-Toy Soldier x15 (30 IC)
-Christian McCalf raises x23 (36 IC)
The Thang:
We had early morning cravings while wondering in the wilderness so it was only fitting to order a….
Double Quarter Pounder with Cheese:
-Sprint 25 yards and do 25 ‘Mericans (merkins)
-Quadrophelia backwards to base
-Sprint 50 yards and do 50 squats
-Quadrophelia backwards to base
-Sprint 75 yards and do 75 Mountain Climbers
-Quadrophelia backwards to base
-Sprint 100 yards and do 100 SSH
-Mosey around the movie theatre after finishing all four to add “cheese” to the Quarter Pounder
-Pickle pounder x 20 (because they do have pickles)
-Rinse and repeat for a “Double” Quarter Pounder
Result = 50 Merkins; 100 Squats; 150 Mountain Climbers; 200 SSH; & 40 Pickle Pounders
On your 6 for:
-Mobility moment
-Hip dips x10 each side (40 IC)
-Suzanne Somers x15 each side (60 IC)
-Pillow talk x15 each side (60 IC)
Round of Mary:
-WWII x20
-J-Lo x 10 (20 IC)
-Pretzel crunch x10 each side (40 IC)
-Low flutter x15 (30 IC)
Recover, Recover
Moleskin:
Way to work hard tonight gents. Thanks for indulging YHC’s cravings again (4 Double Quarter Pounders with Cheese this week). Each Pax devoured the Royale with Cheese. Mulligan moseyed in to the workout from his house. He is looking to get back to more bootcamps after recently identifying as a runner. Dude needs to get a new wardrobe with all of the pounds he’s shed. Amen and Ponch did a pre-workout Standard. Important fact: Regardless of how they sound, Amen’s shoes are “new”. Ponch was in full effect today. We appreciate you bro and what you do to keep us safe. Thanks to Amen for lending YHC the keys to the AO. Being among F3 brothers in the gloom is a great way to start the day.
COT/Namarama/Prayer Requests/Announcements/Fellowship
Prayer Requests:
-Unspokens in all F3 circles.
-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.
-Remember Ultraman and his family with the recent loss of his mother.
-Pray for our college students on college campuses and the unpeaceful protests that are occurring.
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:
-Gnarly Goat invites all Pax to a leadership retreat: https://www.evite.com/event/00D457GLSRH7IMWZCEPOY5CMKFAQRA/
-Memorial Day Murph is 4 weeks out. Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24. Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.
-North Carolina Marine Mud Run General Information
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-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 TOBoto, etc.)