18 Pax were represented at

#PAINinsula this morning. Here’s the summary:

Welcome/Disclaimer at base

Warmarama (IC):

-Slow windmill x 10 (20 IC)

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)

-IST x15 (30 IC)

-Toy Soldier x10 (20 IC)

-SSH x 50 (100 IC)

-Mtn Climber x15 (30 IC)

 

The Thang

Mosey to the Firehouse and grab a rock

Pledge of Allegiance

Circuit 1:

Rockarama

-Curl x20 (40 IC)

-Overhead press x20 (40 IC)

-Rock squats x20 (40 IC)

-Skull crusher x20 (40 IC)

-Bent-over row x20 (40 IC)

On your 6:

-Chest press x20 (40 IC)-An all call for “Just 5 more” got us 25 more to a 45 count (50 IC) =Total of 90 consecutive chest presses

Recover, Rocks up, and Mosey to Gazebo

 

Circuit 2:

“The Beast”

Start by doing 6 reps, sprint to corner and do 6 reps, then to next corner and do 6 reps, then back to base:
-Merkins x6 OYO (18)
-LBCs x6 OYO (18)
-Squats x6 OYO (18)
-Wide Arm Merkins x6 OYO (18)
-Freedom Twists x6 OYO (18)

-Burpees x 6 (18)

On your 6

 

Circuit 3:

-Crunchy frog x10 (20 IC)

-Roslaita x20 (40 IC)

-Break dancer x5 each leg (10 IC)

-WWII x20 (20 IC)

-Merkinators (5 diamond; 5 regular; 5 wide OYO) (15)

-Mobility Moment

Recover and Mosey back to base

 

Circuit 4:

-Praying Mantis x20 (40 IC)

-Jump Squats x15 OYO (15)

Recover, Recover

 

Moleskin:

Paninsula was full of hard chargers today. Yes, YHC got “bam bammed”. Some Pax were clawing their way back from the IR but had no trouble keeping up and still crushed it nonetheless. Let our workout today be a reminder gents that we are all struggling daily to overcome the beast. Whatever the stronghold is on your life, keep fighting, keep your eyes up, support one another, don’t be afraid to ask for help when you need someone to hold your arms up during the battle, and tell yourself that you can do it…because you can (Rev 19:20  & 15:2). That guy beside you and COT probably need you as much as you need him. There’s great power in an invitation. An invitation to ask for help and an invitation to offer help.

Omega is taking his 1stF responsibilities seriously and encouraged the group to post at other sites on other days and to also sign up to Q. He noted his goal of increasing average attendance at all AOs.

Thanks to outlaw for lending YHC the keys to this great AO. This group is full of HIMs and are a pleasure to post with. Way to push hard this morning. Now go crush the rest of your week!

 

COT/Namarana/Prayer Requests/Announcements/Coffeteria:

-Remember all Pax who have recently lost parents, those currently dealing with parents who are ill, and those who are also experiencing caregiving challenges.

-Unspokens

-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in early March. Please DM Drebin if you are interested. And he will add you to the communication thread.

-February 12 @ 5:30am-Olive will hold the annual running of F3Daytona 500 @DPK.

-March 8th (Date tentative) 0645-F3 Polar Bear Plunge

-March 22-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk.

-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.

-Possum is also seeking volunteers for the Annual Smithville Community Garden Refresh around mid-March timeframe (spreading mulch and other manual labor typically on a Saturday morning). A shovel and strong back is all that’s needed.

-May 23-Dragonboat Ramsey Creek Race. See Swanson for deets.

 

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.)