5 Pax were present and accounted for in the glorious gloom of Saturday morning @ #TheEstate. Here’s what went down:
Welcome/Disclaimer
Mosey to the Square for Warmarama:
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10 (20 IC)
-IST x15 (30 IC)
-Toy Soldier x15 (30 IC)
Mosey to the top parking lot for new asphalt to work on
The Thang:
We had early morning cravings (likely due to bagel withdrawal and subliminal anticipation, even without Elmers being present to remind us throughout the workout), so it was only fitting to serve up a…
Quarter Pounder with Cheese:
-Sprint down to the next island and do 25 ‘Merkins
-Quadrophelia backwards to base island
-Sprint down to the next island and do 50 squats
-Quadrophelia backwards to base island
-Sprint down to the next island and do 75 Carolina Dry Docks
-Quadrophelia backwards to base island
-Sprint down to the next island and do 100 SSH
On your 6 to add toppings to the Quarter Pounder:
-Do square box cutters to add “cheese” x15 IC (30 IC)
-Add “pickle” pounders x15 IC (30 IC)
-Chop the “onions” with low flutter motions x15 (30 IC)
Recover
Mosey back to base camp at the playground:
-Run lap/circle sprints around the playground for 2 all beef patties and 3 buns for the Double Quarter Pounder with Cheese (5 laps)
Get rocks:
-Curls x15 (30 IC)
-Bent-over row x15 (30 IC)
-Skull crusher x15 (30 IC)
-Block swings x15 (30 IC)
-Overhead press x15 (30 IC)
-Squats x15 (30 IC)
Blocks up
Mosey to the picnic shed:
-Dips x15 (30 IC)
-Praying Mantis x15 (30 IC)
Mosey to curb:
-Muhammad Ali/Rocky Balboa x50 (100 IC)
-Shoulder-touch curb Merkins x15 (30 IC)
Recover, Recover
Moleskin:
Way to work hard today gents. We had some good mumble chatter and fellowship. We discussed things that we should and should not touch (and also what things should and should not touch us). STK… We also watched worms race.
We may all end up at McDonalds at some point this week after doing the Double Quarter Pounder with Cheeses. We had some deep conversations about the construction of the famous sandwich and proper placement of toppings. We also cast votes on the McRib (or not). Frogger was the Lone Ranger McRib vote.
It was good to post again with Burning Bush. Freedom was an Estate faithful as usual. Frogger did a pre run before the Bootcamp. Snake Eyes got in some ST Merkins. It was great starting the weekend in the gloom with F3 brothers.
Circle of Trust/Namarama/Prayer:
-Remember the Force and the loss of his mother after her long bout with cancer.
-Lift up Freedom’s friend, Chris, who is battling cancer.
-Remember the plane crash victims
Announcements:
-Drebin is rescheduling the F3 western NC volunteer trip due to the weather that hit this past weekend. A later date will be scheduled in early March. Please DM Drebin if you are interested. And he will add you to the communication thread.
-February 12 @ 5:30am-Olive will hold the annual running of F3Daytona 500 @DPK.
-March 8th 0645-F3 Polar Bear Plunge
-March 22-Register The Operation Sweet Tooth 6th Annual Christina Latini Memorial 8K and 2 Mile Walk.
-Possum is forming a 2025 Hope House Team to help with an annual fundraising event and many other service projects. Details coming soon.
-Possum is also seeking volunteers for the Annual Smithville Community Garden Refresh around mid-March timeframe (spreading mulch and other manual labor typically on a Saturday morning). A shovel and strong back is all that’s needed.
-May 23-Dragonboat Ramsey Creek Race. See Swanson for deets.
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.)