5 Pax were present @ Arnie’s Army this morning. Here’s what went down:
Welcome/Disclaimer
Mosey to first intersection. Stop to begin Warmarama:
-Slow Wind Mill x10
-‘Lil Professor/Long Snapper x10
Mosey to next intersection. Stop to continue Warmarama:
-Hillbilly x10 (20IC)
-Side Straddle Hop x20 OYO
The Thang…
Tour de Cul-de-Sac
-Mosey and stop at cul de sac #1 for: ‘Mericans x20 (40IC)
-Mosey and stop at cul de sac #2 for: Slow squats x20
-Mosey and stop at cul de sac #3 for: Carolina dry docks x20 OYO
-Mosey and stop at cul de sac #4 for: Shoulder-touch ‘Mericans x20
-Mosey and stop at cul de sac #5 for: WWII x20 OYO
-Mosey and stop at cul de sac #6 for: burpees x20 OYO
-Mosey and stop at cul de sac #7 for: lunges x10 each leg (20 IC)
-Mosey to next intersection for: Toy soldier x20 (40IC)
-Mosey back toward base and stop at cul de sac #8 (sort of) for: Rosalita x20 (40IC)
Final Leg of Tour de Cul-de-Sac was a mosey back to base and then:
-Lbc x20 (40IC)
-Pillow talk x10 each side (40IC)
-Low flutter x20 (40IC)
-Glute bridge hold and then 10 thrusters (20 IC)
-Suzanne somers x10 each side (40IC)
-Mobility Moment=Pigeon & Catchers Pose
Recover, Recover
Moleskin:
Way to push through today gents. We got in 2+ miles with pain stations at each cul de sac and most importantly, avoided the fartsack. We’re all better for it. It was great seeing Deep Dish and ‘Lil Professor representing at Arnie’s today. ‘Lil Professor seemed to have excellent form on the long snapper at Warmarama. Deep Dish may be a closet runner because he crushed it. Perrier is a beast as always. Tuffy…well, what can’t Tuffy do? Dude has the heart of a lion. Always great to start the day with F3 brothers!
COT/Namarana/Prayer Requests:
-Crablegs-recent loss
Deep Dish-father-in-law, Dennis, is having cancer treatment and immuno therapy
-Talking Heads-unspoken
-Roadie’s M recovering from recent surgery
-Unspokens in all circles
Announcements:
Q vs Q begins thinks week. Come support your F3 Q volunteers and have some fun connecting with other Pax. Thanks to Scrappy for coordinating again this year!
-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.)