7 Pax were at Berean in the gloom. Here’s what went down:
Welcome/Disclaimer
Mosey to the movie theatre parking lot
Warmarama (IC):
-Side Straddle Hop x50 (100)
-Slow Wind Mill x10
-Imperial Storm Trooper x20 (40)
-Toy Soldier x20 (40)
-Long Snapper x10
Circuit 1
Mosey to the parking deck ramp for Jacob’s ladder:
-7 rungs on the ladder. Pax do 7 WWIIs and run to the top to do 1 burpee and back down until the count is reversed to 1 WWII and 7 burpees. (=28 burpees, 28 WWIIs, and 7 ramp laps)
Mosey back to the movie theatre parking lot
Circuit 2
-Praying Mantis x20 (40 IC)
-Christian McCalf raises x23 (46 IC)
-Rocky Balboa/Muhammad Ali x50 (100 IC)
-B2W hold until each Pax does a 10 count down the line
Mosey to the square
Circuit 3
-Dying Cockroach x20 (40 IC)
-Pillow talk each side x20 (80 IC)
-Suzanne Somers each side x20 (80 IC)
-Glute bridge hold x5 and then thrusters x15 (35 IC)
-Reverse crunch/dot the i x 20
-Low Flutter x20 (40 IC)
-LBC x20 (40 IC)
Mosey a lap around the square
Circuit 4
-Dips x20 (40 IC)
-Inclined Merkinators (x5 diamond, 5 regular, and 5 wide OYO) x15
Mosey a few squares up
Circuit 5
-Squats x20 (40 IC)
-Step ups x10 each leg OYO (20)
-Reverse lunges x10 each leg OYO (20)
Mosey to VS
-MH x15 (30 IC)
Mosey back to base
Recover, Recover
Moleskin:
Chilly Willy and Ichabod both ran before Berean. Swiftie and Slingshot were running this morning before and during the Bootcamp.
We enjoyed the Pre Memorial Day Murph bootcamp. Mayhem, Ichabod, Airstream, and Chilly Willy crushed the bootcamp today. All Pax burpees (and MH) were pristine in form. All reps were earned, Ichabod’s B2W countdown was unreasonable, and we scared a labradoodle so bad that it ran away from its owner. Overall, it was still a good experience.
Airstream, Ichabod, and YHC headed across the road to enjoy the Murph after the Bootcamp beatdown. Ichabod was a beast and logged 8M today in total after the Murph. One might say he “Tripled Down” today. Mayhem still joined us for Coffeeteria after the Murph.
COT
Prayer Requests:
Chilly Willy’s wife’s grandmother is ill and will pass away any day now. Please keep their family in your prayers.
-Ichabod is moving to Mt Pleasant. Pray for his family during this transition and also his transition for the Isotope to a new COT. Call to all Pax to assist with the move. We’ve all been there at some point and know how much this can help.
-Unspokens in all F3 circles.
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:
-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.)