4 Pax were present and accounted for at Dragon Slayer this morning. Here’s how we rolled:

Welcome/Disclaimer/Warmarama (IC):

-Slow Wind Mill x10

-IST x20 (40)

-Toy Soldiers x10 (20)

-Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10

-Chest To Floor Walkouts AMRAP for 60 seconds

-‘Mercinators (5 diamond, 5 regular, & 5 wide)

 

Side Straddle Hop x50 (100)

We then did the following IC:

-KB plank transfers x20

-Low flutter x20 (40)

-KB bent-over row x20 (40)

-Hollow holds x10

-KB curls x20 (40)

Side Straddle Hop x50 (100)

 

-T-planks (alternate sides) x20 (40)

-KB skull crusher x20 (40)

-Seated flutter kicks x20 (40)

-Lbc’s x20 (40)

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

Side Straddle Hop x50 (100)

 

-Peter Parker/Parker Peter x20 (40)

-WWII’s w/KB (yes, you read this right) x20 (40)

-KB Clean x20 (40)

-Heels to heaven/dot the i reverse lbc crunch x20 (40)

-Pretzel crunch (alternate sides) x20 (80)

 

Side Straddle Hop x50 (100)

 

-Cocoon lbc x20 (40)

-KB shoulder press (alternate sides) x10 (40)

-Homer to Marge x10

-Freddy Mercury x20 (40)

-KB Swings x20 (40)

 

Side Straddle Hop x50 (100)

 

-Plank for 60 seconds

Recover, Recover

COT/Prayer

 

Announcements:

-12/17-Cookie Q at Mighty Jungle.

 

Prayer Requests:

-Unspokens among F3 (marriages, work, behavioral/mental health)

-Several Pax have concerns about their mothers who need to be remembered in prayer (UltraMan, The Force, Omaha, Toby)

-Remember Carpet Bagger who lost his mother recently and to Enron who also just lost his Stepmother.

-Pax who are on the IR

 

Moleskin:

Thanks to Cobra, Popcorn, and Cherry Bomb for not allowing YHC to have sad clown syndrome today. It was a yucky morning to get out, but #F3Counts. I’d say 500 Side Straddle Hops, and a plethora of other arm/core exercises mixed in between, makes for a worthy accomplishment. We were all better for it.

-Cobra’s name is a good one for him. He’s a quite dude, but ready to strike as he crushed every workout YHC called. I think he would’ve been open to getting muddy and even do our own Spartan had we decided to do so. Great job man.

-What can’t Popcorn do? He is always consistent and a role model for checking-in and genuinely wanting to get to know others in the circle. I kept coming out to F3 after my first week because of Popcorn being a HIM.

-Cherry Bomb is a solid guy and will do great leading the Isotope this year. He’s an even greater guy and I have enjoyed getting to know him more the past few months.

Always good spending time with you gents. Until next time…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, etc.)