4 Pax were represented at the Mighty Oak this morning. Here’s the summary:
Welcome/Disclaimer Warmarama (IC):
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x20 (40)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Begin 4 Corners
Corner 1 (IC):
- Mountain Climber x20 (40)
- ‘Mericans x10 (20)
- Rocky Balboa/Muhammad Ali x20 (40)
- Squats x20 (40)
- Hello Dolly x20 (40)
- Dips x20 (40)
-Bear crawl relay (partner up, one pax runs a lap down and back to meet the other Pax and then switch off)
-Mosey to next corner
Corner 2 (IC):
- Donkey kicks x20 (40)
- Alternating T-Planks x20 (40)
- Freddy Mercury x20 (40)
- Alternating lunges x20 (40)
- Lbc x20(40)
- Pickle pounder x20 (40)
-Bear crawl relay
-Mosey to next corner
Corner 3 (IC):
- WWII x p (20)
- Burpees x10
- Suzanne Somers x20 each side (80)
- MHs x20 (40)
- ‘Diamond ‘Mericans x10 (20)
- Box cutter x20(40)
-Bear crawl relay
-Mosey to next corner
Corner 4 (IC)
- Bobby Hurley x20
- Inchworms x20 (40)
- Wide ‘Mericans x10 (20)
- Plank jacks x20 (40)
- Homer to Marge x5 and thrusters x15 (20)
- Inclined ‘Mericans x20 (40)
-Bear crawl relay
-Mosey to base
Mary to walk up songs by the Pax:
-Happy Gilmore-AC/DC, Thunderstruck or Triumph, Magic Power w/ low flutter x 10 (20 IC)
-Roadie-Ozzy Osborne, Crazy Train w/ Freddy Mercury x 10 (20 IC)
-Tammy Faye-Dire Straits, Money for Nothing w/ LBC x 10 (20 IC)
-Toby-Beastie Boys, Sabotage w/ ‘Merkins x 10 (20 IC)
Recover, Recover
Moleskin:
We worked hard over a walk up song playlist. Great way to start the day. Always good to be with my brothers in the gloom. Great job today gents.
COT/Prayer/Announcements
-Tammy Faye’s daughter is moving to San Diego for her new job. Praise and prayers.
-Happy Gilmore’s friend, Dan, has pancreatic cancer and is receiving treatment.
-The Force’s Mother, Libby, had some bad test results given her battle with cancer. Pray for discernment among the medical professionals working with the family.
-All Pax who are going through caregiving issues and challenges with their parents.
-Unspoken prayer requests among F3.
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
Announcements:
-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).
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.)