4 Pax were present and accounted for at The Estate. Here’s what went down:
Welcome/Disclaimer
Get blocks and Zamperini to the upper parking lot.
Warmarama (IC):
-Side Straddle Hop x25 (50 IC)
-IST x20 (40 IC)
-Toy Soldiers x20 (40 IC)
-Slow Wind Mill x10
-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10
The Thang:
-Curl x20 (40 IC)
-Skull crusher x20 (40 IC)
-Toss the baby block swing x20 (40 IC)
-Squat x20 (40 IC)
-Bent-over row x20 (40 IC)
-Deadlift x20 (20)
-Overhead press x20 (40 IC)
-Lawnmower x10 each side (40 IC)
-8 count Burner x10
Mosey to the end of the parking lot and back
-Deadlift x20
-Calf raise x20 (40 IC)
Mosey to the bus parking lot
-Praying mantis x20 (40 IC)
-B2W (3 count down the line)
Mosey back to blocks
-Chest press x20 (40 IC)
-Lbc with block x20
-Mason twist x10 (20 IC)
-Low flutter w/block x15 (30 IC)
-Glute bridge w/block x5 plank/holds and thrusters x20 (40 IC)
-Box cutter x10
Mosey to the bus parking lot
-Praying mantis x20 (40 IC)
-B2W (3 count down the line)
Mosey back to the upper parking lot and back to blocks
-Lbc x20 (40 IC)
-Shoulder touch ‘Mericans x10 (20 IC)
-Dying cockroach x20 (40 IC)
-Blurpees x10 OYO
Zamperini blocks back to base
Recover, Recover
Moleskin:
The Pax this morning were hungry for a good beat down. They didn’t complain and could’ve kept going all day. We worked hard, and may be sore tomorrow, but it was worth it.
We discussed our feelings about wildlife documentaries and you tube videos of animals being taken as prey by predators in nature. It is hard to watch, but still something that you can’t turn off. Turnpike then asked if we had seen these videos with Snoop Dogg commentating. We all knew Turnpike was OG, but we didn’t know that he was down with the DO double G.
Miyagi wants to keep the momentum going after posting again today. We hope to see you again soon bro. Great job today! Snake Eyes is a beast as usual and is in the drivers seat as the illustrious MQ of this great AO. Turnpike is quiet but deadly. He can put things into overdrive anytime he sees fit.
We all got it done today and are better for it. It’s always great to start the weekend with F3 brothers.
COT/Prayer/Announcements
-Miyagi unspoken
-Work situations
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles.
-Marriages
-Prayers for Jersey Boy who lost his best friend over the weekend in Florida.
-Sweet C just had knee surgery and is recovering.
-Remember Cousin Eddie and his mother, Tia, who has terminal cancer that is spreading quickly.
-Remember, The Force and his mother, Libby, who is also battling cancer.
Announcements:
-Flo’s Thanksgiving turkey Kiwanis fundraiser is coming up to feed families in need within our community. Come help pack meals on Monday behind Publix on Gilead at 8am. Please see Flo if you wish to donate. https://x.com/jmhammettins/status/1857063852115964310?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-Firestone will be leading a Black Friday converge. Details are forthcoming.
-The Christmas party PB is on 12/6 at 760 Craftworks @7pm. https://f3isotope.com/f3-christmas-party-2024/ . Help spread the word and invite Kotters. Auto needs donations for the raffle, which is our biggest way to drive donations for Operation Sweet Tooth. Please connect with Auto if you can support.
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.)