8 Pax showed up at Bedrock for a great workout. Here’s what transpired:

 

Welcome/Disclaimer

Warmarama (IC):

-Side Straddle Hop x50 (100)

-Slow Wind Mill x10

-Toy Soldier x20 (40)

-Long Snapper x10

Mosey to “the hill”

Circuit 1= Jacob’s ladder:
-7 rungs on the ladder. Pax do 7 squats and run down the hill to do 1 burpee and back up the hill until the count is reversed to 1 squat and 7 burpees. (=28 burpees, 28 squats, and 7 laps up and down the hill).

Recover

Speed/Power walk to the park entrance. Then high skip through the parking lot to the park shelter (before you criticize, let’s see you try either for a long distance and we’ll see how you do).

Circuit 2 @ the Shelter (IC):

-Inclined ‘Merkins x15 (30)

-Dips x20 (40)

-Praying Mantis x20 (40)

Mosey to the track/field and grab a rock that speaks to your soul.

Circuit 3 w/rock:

-Curl x20 (40)

-Overhead press x20 (40)

-Bent-over row x20 (40)

-Skull crushers x20 (40)

-Calf raises x20 (40 IC)

-8 count Burners x10 (20)

On your 6:

-Chest press x50 (100)

-Low Flutter x20 (40)

-Windshield wiper x15 (30)

-Glute bridge w/rock plank/hold and x15 thrusters (31)

-Suzanne Somers x20 each side (80)

-Pillow talk x20 each side (80)

Recover

Carry rocks back to their home and mosey back to base.

Circuit 4:

-LBC x20 (40)

-Patty cake partner merkins x20 (40)

Round of Mary:

-Jackknife lbcs x10 each leg (40)

-In and outs crunch x10 (20)

-Peter Parker x10 (20)

-Homer to Marge x5

-Heels to Heaven x10 (20)

-Break dancer x10 (20)

-Pretzel crunch x5 each leg (20)

Recover, Recover

COT/Namarama/Announcements/Prayer requests/Coffeeteria

Moleskin:

Tumbleweed, Cubicle, Primo, Mulligan, Thug, Airstream, and Possum worked hard today. We were running out of steam near the end, but pushed through the hour of pain. Great job gents. Tumbleweed loved the ladder (again) and is also a great breakdancer by the way. Cubicle has an injury that isn’t holding him back. However, we all have a theory about he got said injury (show to know). The good news is that Airstream is a skilled athletic trainer who can also provide Dr. Ruth like advice, so Cubicle is in good hands. Primo is prepping for the Chicago Marathon and was hoping for a light leg day. Hopefully YHC wove in enough “other” workout items to satisfy (although he did provide some mumble chatter before the ladder began, but was a good sport and participated). Mulligan is in peak shape and and is in beast mode. YHC should’ve made things more challenging to keep him interested. Possum led from the front and crushed it today. Hopefully YHC provided enough core to help care for his 6 pack. Thug lived up to his name and was an elite OG. He made us all look bad by doing a voluntary duration of Zamperini with his rock. Every day is better when I start it out in the presence of my F3 brothers. Thanks for pushing hard today gents (Cubicle may have pushed too hard though-both at, and outside of, F3).

Prayer Requests:

-Airstream’s friend has a 30 YO daughter, Julia, in New York who has cancer. Please pray for that family.

-Jersey Boy as he recovers from surgery.

-Pray for our country and decisions the next few months.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-Unspokens in all F3 circles.

-Marriages wishing F3.

Announcements:

-Ponch-Needs volunteers on September 25-27 from 3-9pm to help as “extras” for police officer training/simulation

-9 Lives is leading an adventure race in 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.)