7 pax showed for a burner today at Hollywood.

Warmarama at base:

-SSH x50 (100) Yes!

-IST x20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10

Tha Thang

Mosey to the Birkdale Square in front of Victoria Secret for:

Monkey Humper Time-Bomb Blaster Special

All Pax circle up, each Pax takes a turn calling rep count (starting at 10 and decreasing by one each round) and hold until circle is complete. =55 MH

Mosey back to the parking lot near base for:

Shoulder Time-Bomb Blaster Special

All Pax circle up, each Pax takes a turn calling rep count (10) until circle is complete. Each move is continuous until the circle is complete. 

7 Pax x 10 reps=70 reps. Very brief recovery in between

-Slow Arm Circles=70

-Slow Circle Arms=70

-Air Press=70

-Seal Claps=70

-Moroccan Night Clubs (Bent Arms)=70

Mosey to Which-Wich for:

Round of Dora (partner up

-300 LBC’s while partner runs a lap down and back

-200 Squats while partner runs a lap down and back

-100 ‘Mericans while partner runs a lap down and back

Mobility Moment

Mosey back to base for:

The hands of Time(bomb)

All PAX on their 6’s, heads in the center with legs out. (as though forming a clock). Q starts the PAX, legs up at 90 degrees, hands under your rear. Each Pax takes a turn calling rep count (starting at 10 and decreasing by one each round). Start high and drop degrees each round while doing a clock count until the legs are close to the ground. The goal was to not let the legs touch the ground during the exercise.

Leg and core pain=55

Round of Mary:

-Dying cockroach x10 (40 IC)

-Alt LBC’s x10 (20 IC)

-Suzanne  Somers x15 each side (60 IC)

-Shoulder touch ‘Mericans x15 (30 IC)

-WWII x10

-Pretzel crunch x5 each side w/stretch (20 IC)

Recover, Recover

Moleskin:

Great job today gents. Soprano got in 100 SSH. Snake Eyes got in some shoulder touch ‘Mericans. Airstream got a mix of bootcamp and running since he is an elite athlete. Hippie secretly enjoyed the Monkey Humpers. Elmers and YHC didn’t fartsack after being at a work meeting the night before. Shaken not Stirred eventually made it to the workout after coming in hot. All in all, a true body workout occurred. It’s always good to start the day with your F3 brothers.

Namarama/COT

Prayer Requests:

-Hippies daughter in laws mother (Mary)

-Reach out to a Kotter

-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.

-Men In Pink March 16th

-Christina Latini Memorial 8k March 16th

-Take That Hill October 5th

-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, etc.)