12 Pax got it done today at The Cauldron Here’s what went down:

Welcome/Disclaimer

Warmarama (IC):

-Imperial Storm Troopers x20 (40)

-Toy Soldiers x20 (40)

-Slow Wind Mill x10 (10)

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10 (10)

-‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO

 

The Thang

Circuit 1 (IC):

-KB Overhead press x20 (40)

-KB bent-over row x20 (40)

-KB Skull crusher x20 (40)

-KB Squats x20 (40)

-KB Swings x20 (20)

-KB deadlift x20 (20)

-KB lawn mower (alternate sides) x10 (40)

-KB calf raises x20 (40)

-KB curls x20 (40)

Circuit 2-On your 6 (IC):

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x10 (30)

-KB Russian Twist x20 (40)

-Windshield wiper x20 (40)

-Low flutter with KB extension x20 (40)

-Glute bridge extension x5 w/ thrusters x15 (35)

-Lbc or v-up w/KB x20 (40)

-J-Lo x20 (40)

Circuit 3:

Partner up for the following:

-Partner 1 farmer carries both KBs down/up the ramp while Partner 2 does 25 AMRAP WWII’s. Repeato 3 rounds

Circuit 4:

Mosey a lap around the square

Stop along the way for:

-Dips x20 (40)

-Incline ‘Mericans x20 (40)

Mobility Moment

Recover, Recover

Moleskin:

Glorious smells and mumble chatter were in abundance in the gloom of Friday morning. For clarity (in case there is misinformation going around-STK), 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

The champ had a booth where he was signing autographs before and after the workout. There were no babies to hold or kiss, so he just practiced his parade wave instead. Epic fail of leaving his phone on the nightstand with multiple alarms set for which we’re all certain the M appreciated. Calypso and Headlock both attended their second bootcamp in a week since getting back in. Squid now has the fever too and was crushing it again. T-bone complained as T-bone does (but secretly enjoyed the added “unnecessary” reps). Posting next to Freedom just made him look bad (but who doesn’t look bad next to Freedom…what a man). Bob Ross was quiet “but deadly” today. Amen may have splattered some mud during one of his anal shouts. Lawndart is a beast and could have used two KB’s the whole time. Jersey Boy is full of heart and crushed it as usual. Tammy Faye was showing off his 75 Hard beach body. Dude’s arms are bigger than my thighs.  All Pax got it done today and we are all better for it! Any day is a good day when you start with F3 brothers in the gloom.

COT/Namarana/Prayer Requests

-POS’s wife is having surgery. Pray for safety and recovery.

-Lawndart’s neighbors. Father passed and left behind a mother and son who are struggling (Kim and Zack)

-Pax who are struggling with depression and isolation. Reach out to others.

-Headlock’s brothers

-The Force’s son and his decisions and learning as he transitions to adulthood

-Burgoo with his mother being ill

-Remember a St Marks church member, Mario Martinez, who had to have his foot amputated due to an infection.

-Continue to lift up Crablegs’s.

-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:

-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.)