4 Pax got it done @ #Gladiator this morning. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-Slow Windmill x10
-IST x20 (40)
-Toy Soldier x20 (40)
-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10
-SSH x50 (100)
Mosey to gym
People’s Chair
-Land the plane x20 (40)
-Praying Mantis w/more incline x20 (40)
People’s Chair (lower)
-Overhead press x20 (40)
-Praying Mantis w/more incline x20 (40)
People’s Chair (lower)
-Seal claps x20 (40)
Mosey to the far parking lot and get logs
-Curls x20 (40)
-Glute bridge with log x5 holds x15 thrusters (35)
-Chest press x20 (40)
Logs down (save for later)
‘Merkinado series:
-10 diamond ‘Merkins x10 (20)
Mosey to next island
-10 ‘Merkins x10 (20)
Mosey to next island
-10 wide ‘Merkins x10 (20)
Mosey to next island
-10 shoulder touch ‘Merkins x10 (20)
Mosey to next island
-Carolina Dry Docks x10 (20)
Mosey to next island
-10 slow deconstructed burpees x10
Mosey to next island
Get logs
-Curls x20 (40)
-Overhead press x10 (20)
-Skull crusher x10 (20)
-Curls x20 (40)
-Chest press x20 (40)
-Curls again x20 (40)
Mobility Moment
Logs up
Mosey back to base
Round of Mary:
-Dying Cockroach x12 (24)
-Push through crunches x10 (20)
-Jo Lo x15 (30)
Recover, Recover
Moleskin:
The sounds of butt trumpets filled the air in the gloom at Gladiator. YHC and Estwing considered a coffee or Waffle House alternative at first before other cars started arriving. Glad that POS helped tip us over to staying for a beatdown. Amen came in hot, but made it just in time before warmarama ended. It was a versatile workout today. We would all agree that our day started better because of showing up at Gladiator. Way to work hard gents!
Circle of Trust/Namarama/Prayer/Praises/Announcements:
POS-Mother’s husband has passed. Prayers for mother
-Deadhead-Baby 2.1 just arrived
-Amen’s friend in Arkansas is a new grandfather
-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.)