17 Swingers got it done for Cinco de Mayo at #The Cauldron this morning for 1,035 reps. Here’s what occurred:

Welcome/Disclaimer

Warmarama:

-SSH x35 (70)

-IST x20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10

The Thang-Circuit 1 (IC):

‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO (20)

-KB Overhead press x20 (40)

-KB Curl x20 (40)

-KB Bent-over row x20 (40)

-KB Skull crusher x20 (40)

-Burpees x10 OYO

-KB Squats x20 (40)

-KB Swings x20

-KB Around the world x20 (40)

-KB deadlift x20

 

Circuit 2-On your 6 (IC):

-KB Chest press x20 (40)

-KB plank transfer/drag/switch x10

-KB Russian Twist x20 (40)

-Windshield wiper x20 (40)

-Low flutter w/ KB extension x20 (40)

-WWII w/KB x20

-Glute bridge rock the KB plank/hold x5 holds and x15 thrusters (35)

Recover

Circuit 3:

Partner up for the following:

-Partner 1 carries both KBs a lap and back down the parking lot while Partner 2 does 50 LBC’s OYO. Partner 2 sprints to Partner 1 to do KB transfers and Partner 1 then returns to base to do their turn at 50. Repeato until we get to the top of the deck and back down. pax got in at least two rounds, some got three.

Circuit 4 (IC):

‘Mericanators (5 regular; 5 diamond; 5 wide; 5 regular) OYO (20)

-KB Calf raises x20 (40)

-Alternating T-Planks x10 (20)

-Plank-jacks x20 (40)

-Suzanne Somers x20 each side (80)

-Homer to Marge x10

-Rosalita x20 (40)

-Hello Dolly x20 (40)

-J-Lo x20 (40)

Recover, Recover

Moleskin:

The Force had “voluntold” Happy Gilmore to Q today given it is his birthday (and Cinco de Mayo), but HG was DR today and asked YHC to step in. Speaking of Cinco de Mayo, it is a yearly celebration held on May 5 to commemorate the anniversary of Mexico’s victory over the 2nd French Empire in 1862. YHC chose a Hispanic/Latino playlist (understanding that not all of these songs represent Mexico as pointed out by Frogger, which YHC appreciated). Our workout began with a certain beverage truck pulling up behind us and parking. The Pax became excited thinking YHC had purchased a pallet for them for Cinco de Mayo. Alas, that was not the case, so there was much weeping and gnashing of teeth that followed (no clothes were torn off though in protest).  The workout must go on though! The Force seemed to like the glute bridge extensions. His glutes seemed to be fully engaged, but the Pax feared checking to be sure. Ultraman kept the cadence going for YHC when it seemed to fizzle out at times (unless said exercise became hard to bear). He then conveniently seemed to lose track resulting in a higher number than the cadence rep we were actually on. Out Cold just finished his first VQ and is hungry for more. Ping’s first VQ is at the Sword on Monday, so come out to support him. Amen started the day with a Clydesdale style mosey and gets a gold star for extra credit. He also got to do his J-Lo’s and seemed to climax at the end. Bel-Air and Talking Heads enjoyed less leg action today, but showed up strong with the arm/core workout reps. Bel-Air and YHC share knee challenges and Talking Heads is mending a bum ankle. Black Eyed Pea seemed to enjoy the farmer’s carry. Frontier is going to be traveling a lot, so he plans to sign up to Q at multiple AO’s when he is in town to assure maximum productivity (you did say that didn’t you, Frontier?). Rocket didn’t skip a beat today and didn’t even break a sweat. YHC must do better next time. The Colonel is a beast and brought his A game today as usual. Glad to hear things are going better at work bro. Liberace seemed to enjoy the quick cadence and core work today.  Baller was a great partner for YHC and farmer carried both of our 35lb KB’s like a champ. Die Hard is consistent as always and got it done today. Hot Wax is like the proud dad watching all the children come home for the holiday at his AO.  Thanks for lending me the keys today!  It’s always great to start the day with my F3 brothers.

COT/Namarama/Prayer

Announcements/Prayer Requests:

-Baller’s mom, Margaret. She had a recent biopsy. Please pray for promising results.

-Ping’s dad is traveling overseas to Taiwan. Pray for safe travels. 

-Parents of Pax-Remember those Pax who have caregiving and/or health issues with aging parents.

-Unspoken prayer requests among F3.

-5/6-Habitat Home Build needs volunteers https://f3isotope.com/?p=258996 (contact Beave for more info)

-5/6-Curbside Cleanup in Smithville https://f3isotope.com/?p=259071 (contact Possum for more info)

-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA

-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope

Until next time…

Toby

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