6 Pax got it done at The General today. Here’s what went down:

Welcome/Disclaimer

Warmarama (IC):

-Slow Wind Mill x10

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

-Catcher’s pose

-Runner’s stretch (both legs)

All Pax were surprised when YHC asked them to then mosey the battle rope down W Catawba Ave. While many thought we were heading to Robbins Park, we instead ended up in the parking lot strip mall across from it.

Suicides Series-We did parking lot suicides for every other line. Before each suicide a Pax would each call a 50 cadence count exercise of his choosing.  We did:

-Pretzel crunch x25 each side (100 IC)

-SSH x50 (100 IC)

-Modified Bobby Hurley x50 (100 IC)

-Calf raise x50 (100 IC)

-Low flutter x50 (100 IC)

-WWII x50

We then used the rope (after the Pax voiced concerns of YHC’s choice of wrapping it around a lamp post/light instead of a tree)

Each pax took a turn at the rope for 60 seconds while all other Pax did:

-Plank

-Pillow talk (each side)

-Suzanne Somers (each side)

-Bobby Hurleys

It was time to go so we grabbed the rope (careful to not pull down the lamp post/light) and moseyed it back to base.

Recover, Recover

Moleskin:

We looked like a bunch of old men in a preschool line on the sidewalk holding a rope in single file. YHC had hoped to do more rope work, but time was the enemy today. All Pax did a great job. Axel is the king of core. Airstream values proper form and taking care of muscles. Deep Dish shed tears because his fellow MQ didn’t show. Greyhound led the Pax today and was always up front. Moby was ready for some more reps each round and was in hyper drive. While we did no Merkins or Burpees (blasphemy!), we still worked hard. It’s always good to be among F3 brothers in the gloom.

COT/Announcements/Prayer:

-Greyhound’s daughter-challenges of being a teen and decisions made

-Unspoken prayer requests among F3.

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

-Marriages

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.)