5 Pax got it done today @ #Arnie’sArmy. Here’s what went down:
Welcome/Disclaimer/Warmarama (IC):
-Side Straddle Hop x25 (50)
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x10 (20)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
The Thang
Get blocks, and partner up.
Series 1:
-20 Partner Patty Cake ‘Mericans
Partner 1 then curls until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 20 ‘Mericans
Partner 1 then curls until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 20 Reverse Palm ‘Mericans
Partner 1 then curls until partner 2 runs a lap (and then switch so both get a turn).
Series 2:
-10 Partner Patty Cake ‘Mericans
Partner 1 does chest press until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 ‘Mericans
Partner 1 does chest press until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 Reverse Palm ‘Mericans
Partner 1 does chest press until partner 2 runs a lap (and then switch so both get a turn).
Mobility Moment
Series 3:
-10 Partner Patty Cake ‘Mericans
Partner 1 does lbc’s until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 ‘Mericans
Partner 1 does lbc’s until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 Reverse Palm ‘Mericans
Partner 1 does lbc’s until partner 2 runs a lap (and then switch so both get a turn).
Series 4:
-10 Partner Patty Cake ‘Mericans
Partner 1 then does elevated glute bridge thrusters until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 ‘Mericans
Partner 1 then does elevated glute bridge alternating leg up lifts until partner 2 runs a lap (and then switch so both get a turn).
-Both partners do 10 Reverse Palm ‘Mericans
Partner 1 then does elevated glute bridge alternating leg out extensions until partner 2 runs a lap (and then switch so both get a turn).
Blocks up
Recover, Recover
Moleskin:
It’s always great to start the day with my F3 brothers. It was good seeing Roadie back at the AO. The Force came out even after working out way more than any reasonable person should yesterday. Tammy Faye still came out to fulfill his MQ duties after getting in late from being DR this weekend. Tuffy would’ve showed even if a natural act of God was occurring. YHC had a late work night with little sleep but still showed. The point is that each of us could have comfortably fartsacked, and yet, we didn’t. YHC hopes you made the same choice today because #F3Counts.
COT/Prayer/Announcements
Prayer Requests:
-Crablegs (wife).
-The Force has an upcoming “procedure” that is a “real” pain in the butt. Remember his 2.0 and 2.1 in college who are seeking some guidance. Pray for he and his M to give good advice. Also remember his mom, Libby, with her cancer treatments.
-Roadie’s M and her recovery from surgery.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles.
Announcements:
-9-Lives, Scrappy, and Freedom are all planning for the 2024, 10th Annual Polar Bear, Urban Assault, Concrete Jungle, Taking it to the Streets, Kicking Asphalt! Dave the date for March 9th, 0630-Location forthcoming.
-Christina Latini Memorial 8k March 16th
-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). 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, Mr TOBoto, etc.)