4 Pax showed up strong this morning at The Mighty Oak. All Pax observed the safety practice of “stop, drop, and roll”. Here’s what went down:

Welcome/Disclaimer

Warm A Rama  (IC):

-Slow windmill x10

-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper x10

-Toy soldiers x 15 (30)

-IST x 20 (40)

-Side straddle hop x50 (100)

 

Mosey around the school

-Stop hold Al Gore

-Drop for WWIIs x50 (50)

-Roll into Diamond Merkins x15 (30)

Recover

 

Mosey around the school

-Stop hold Al Gore

-Drop for pretzel crunch x25 each side (100)

-Roll into Merkins x15 (30)

Recover

 

Mosey around the school

-Stop hold Al Gore

-Drop for LBCs x50 (100)

-Roll into Wide-arm Merkins x15 (30)

Recover

 

Mosey around the school

-Stop hold Al Gore

-Drop for crunchy frog x25 (50)

-Roll into Patty-cake Partner ‘Merkins x15 (15)

 

Mosey around the school

-Stop hold Al Gore

-Drop for core HIIT=Low-flutter>Rosalita>Hello Dolly x10 each (60)

-Roll into ‘Merkin Time Bomb =45

 

Mosey around the school

-Stop hold Al Gore

-Drop for Dying Cockroach x25 (50)

-Roll into airborne mind-bender

 

Mosey around the school for a pax led round:

-Squats x20 (40)

-Carolina dry docks x15 (30)

-Apolo Ohno x 10 each side (40)

 

Mosey back to base

Mobility moment

Recover, Recover

 

Moleskin:

The Turn Brothers (Turnpike and Turncoat) and Estwing all got it done today. We got in plenty of reps of pain. Most importantly, we learned the fundamentals of “stop, drop, and roll” from elementary school and are better for it.

We also reminisced over some of the best beatdowns we’ve participated in and if we can continue to endure those types of beatdown given we’re getting older.

Don’t forget to come out to The Mighty Oak next week as Estwing hands over the keys to the AO to Turncoat!

Way to work hard today gents.  It’s always good to start the day with F3 brethren.

 

Circle of Trust/Namarama/Prayer/Announcements:

-Turncoat’s Father in law, Ron, is recovering from back surgery and is having some internal bleeding and in the hospital

-Hollywood-Had emergency gall-bladder surgery and 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.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-Unspokens in all F3 circles.

-Marriages within F3.

-Remember those in Western NC impacted by the storm and ongoing recovery efforts. Find ways to donate supplies, money, or your time. Volunteers are needed for Western NC cleanup. We are likely going to have an F3 groups heading up to help with cleanup efforts. If anyone is interested in going up with us, please let Toby or Drebin know.

-9 Lives is leading an adventure race on October 26 called “neck of the woods” look for info on Twitter and sign up here: https://t.co/j118U1pj77.

 

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.)