7 Pax were represented at Samson this morning.

Welcome/Disclaimer

Mosey around the parking lot

 

Warmarama (IC):

-Slow Wind Mill x10

-IST x15 (30)

-Toy Soldiers x15 (30)

-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)

-SSH x30 (60)

 

Circuit 1 (Dora Partner Up-P1 does 10 while P2 holds a specific plank; 100 total for each exercise):

-100 Merkins (plank)

-100 LBCs (glute bridge)

-100 Squats (Al Gore)

Circuit 2:

The BEAST (6 exercises, performing 6 reps at 6 stops. Start at first island, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps):

Exercises: 

-Merkins

-LBCs

-Squats

Circuit 3:

Slow-mo burpees x10 (which included the sequence below)

-Jump Squat

-Plank (with 10 count hold)

-Knee Tucks

-Jump Squat

Circuit 4 (IC)-Get blocks:

-Curls x20 (40)

-Overhead press x20 (40)

-Bent-over row x20 (40)

-Skull crusher x20 (40)

-Swings x20 (20)

-Lawn mower (alternate sides) x10 (40)

-Plankjacks x20 (40)

Blocks up

Long lap mosey back to base

Circuit 5-MQ’s Choice:

-Jackknife lbc x5 each leg (20)

-Suzanne Somers x5 each leg (20)

-Freddy Mercury x10 (20)

Recover, Recover

Moleskin:

Great job today gents! YHC showed up and was immediately intimidated by the level of hard chargers ready to launch. We made sweat angels on the pavement. Everyone pushed hard and got in plenty ‘Merkins, LBCs, Squats, and Planks. It’s always good to be with my F3 brothers in the gloom.

COT/Prayer:

-Baller’s cousin, Damian, has a spinal cord injury and some other health issues.

-Edsel has of people out sick at work so remember each of them.

-The Force’s mother, Libby, is receiving Round 2 of her cancer treatment. Pray that treatment won’t make her too sick.

-All Pax who are going through caregiving issues and challenges with their parents. Praise for parents who have been able to care for themselves.

-F3 Marriages.

-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.)