3 Pax posted @ #TheMightyJungle this morning. Here’s the pain we experienced in the gloom:

Welcome/Disclaimer

Mosey one lap around the parking lot.

 

Warmarama in cadence (IC):

-Side straddle hop x 50 (100) Yes!

-Slow windmill x10

-Lil’ Professor/Slippery Dip Can/Soap Locator/Carrot Puller/Dwight Schrute/Long Snapper x10

-Toy soldier x20 (40)

-IST x20 (40)

The Thang

Mosey to Circuit 1 for “The Beast”:

6 exercises, performing 6 OYO reps at 6 stops (each a long mosey down the parking lot). Exercises: 
-Merkins x36
-LBCs x36
-Squats x36
-Wide Arm Merkins x36
-Freedom Twists x36
-Burpees x36

-6 long mosey/sprints

Recover

Mosey back to base

Mobility Moment

 

Circuit 2 would commence for the “BEARmuda Triangle”:

3 markers cones were placed apart in the shape of a triangle. Pax performs:

-1 burpee at first marker and bear crawl to 2nd marker

-2 burpees and bear crawl to 3rd marker

-3 burpees and bear crawl back to 1st cone

Recover

 

Circuit 3 would commence for “Unlucky 7s”:

-Plank forward reaches x10 each arm (40 IC)

-Crunchy frog x20 (40 IC)

-Plank jacks x20 (40 IC)

-Reverse crunch heels up pulse x20 (40 IC)

-Pickle pounder x20 (40 IC)

-Mtn climber x20 (40 IC)

-Low flutter x20 (40 IC)

Recover

 

Mosey down to the gym wall

Circuit 4

-People’s Chair

-Touch the heels x20 (40 IC)

-Praying Mantis x20 (40 IC)

-Calf raises x20 (40 IC)

-Muhammad Ali/Rocky Balboa x50 (100 IC)

Most back up the hill to the blocks

Grab blocks:

-Curl x20 (40 IC)

-Block swing x20

-Overhead press x20 (40 IC)

-Deadlift x20

-Skull crusher x20 (40 IC)

On your 6:

-Chest press x20 (40 IC)

-Glute bridge plank/hold w/ rock x5 and then x15 thrusters (35 IC)

-Suzanne Somers x20 each side (80 IC)

-Somers Suzanne (aka Honeybun) x20 each side (80 IC)

-Pillow talk x20 each side (80 IC)

Recover, Recover

 

Moleskin:

YHC was humbled to post with the past two F3 men of the year! Both Airstream and Possum are HIM. What can’t these two guys do? Airstream had perfect form and got it done. Possum got to work on further defining his six pack (and also enjoyed some of the exercises more than one should). We talked sports, politics (yes, safely), and volunteerism. Thanks for showing gents. What great way to start the day by being with F3 brothers in the gloom.

 

COT/Namarana/Prayer Requests/Coffeeteria

-Airstream’s nephew, Kyle, has colon cancer.

-Airstream’s friend, Mike Robert’s, who had a father in hospice care.

-Remember Toby’s wife and some things she continues to deal with.

-Pax who are caregiving for aging parents and health issues among them.

-Unspokens in all F3 circles.

Announcements:

-QVQ Final is on Wednesday at Ludicrous Speed

-North Carolina Marine Mud Run General Information

-Take That Hill October 5th

-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.)