3 Pax showed up at Bedrock for a great workout. Here’s what transpired:
Welcome/Disclaimer
Warmarama (IC):
-Side Straddle Hop x40 (80 IC)
-Slow Wind Mill x10
-Imperial Storm Trooper x20 (40 IC)
-Toy Soldier x20 (40 IC)
-Long Snapper x10
Circuit 1
Mosey to “the hill” for Jacobs ladder:
-7 rungs on the ladder. Pax do 7 squats and run to the top to do 1 burpee and back down until the count is reversed to 1 squat and 7 burpees. (=28 burpees, 28 squats, and 7 hill laps)
Mosey to the Basketball and Tennis Courts
Circuit 2
6 minutes of HIIT core pain:
-Plank reaches (1 min)
-Plank jacks (1 min)
-Knee up balanced tuck/crunchy frog sit ups (1 min)
-Reverse crunch/dot the i (1 min)
-Low Flutter (1 min)
-Mtn climbers (1 min)
Circuit 3
A round of 11’s:
Start at 10 ‘Merkins at one end and 1 LBC at the other. After each rep run the parking lot and back. Continue the ladder until the count is reversed to 1 ‘Merkin and 11 LBCs. (=66 ‘Merkins, 66 LBCs, and 11 parking lot laps)
Mosey back to base
Circuit 4
To the Shelter:
-WWII’s x45
-X’s & O’s x15
-Inclined ‘Merkins x15 (30 IC)
-Dips x15 (30 IC)
-Praying Mantis x20 (40 IC)
-Calf raises x20 (40 IC)
-Muhammad Ali/Rocky Balboa x25 (50 IC)
-Declined pull ups x10
Recover, Recover
COT/Namarama
Moleskin:
Tumbleweed and Cubicle worked hard today. We were running out of steam near the end, but pushed through the hour of pain. Great job gents. And congrats to Cubicle who will tie the knot on Saturday!
Prayer Requests:
-Unspokens in all F3 circles.
-Cubicle is getting married next Saturday. So happy for you bro!
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:
-Memorial Day Murph on Monday. At COT we will replace our own name with the name/age of someone who gave their life in service to our country. Launch from Summit coffee at Birkdale @ 0700. Non Murph and/or Double down option from Berean at 0600.
-North Carolina Marine Mud Run General Information
-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).
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.)