11 Pax were present in the gloom @ The Cauldron. Here’s what went down:
Welcome/Disclaimer
Warmarama:
-Side Straddle Hop x25 (50IC)
-Slow Wind Mill x10
-Imperial Storm Trooper x20 (40IC)
-Toy soldier x20 (40IC)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
The Thang
Round 1:
And then Hey Mickey by Toni Basil began to play. We did arm planks (with proper form) until we heard the word “Mickey”. Each “Mickey” resulted in a KB Transfer. Result=The longest 4:13 minute plank of our lives and 62 KB ‘transfers.
The Police began to play “Roxanne”. We did continuous squats until we heard a “Roxanne” which resulted in a curl for each one.
The Beach Boys “I get around” led to two laps around the square.
We then did:
-Skull Crusher x20 (40 IC)
-Overhead Press x20 (40 IC)
-Curl x20 (40 IC) yes more, because one can never do enough curls
Partner up: Partner 1 does a farmer’s carry with two KBs around the square while Partner 2 does 50 LBC’s and then runs to meet Partner 1 to switch so both get a turn at each.
Recover
Round 2:
-Swing x20
-Deadlift x20
-Lawn Mower each arm x10 (40 IC)
And then Dolly’s “Jolene” began to play. We planked and did continuous planks until we heard the word “Jolene”. Each “Jolene” resulted in a‘ ‘Merican. Result=31 within 2:43.
Recover
Round 3:
-Bent-over Row x20 (40 IC)
-Christian McCalf Raises x23 (46 IC)
And the Five played “Everybody Get Up”. We did continuous glute bridge thrusters until we heard the chorus and took the KB “up” for continuous chest press reps until the chorus ended.
Recover
Partner up: Partner 1 does a farmer’s carry with two KBs around the square while Partner 2 does 25 LBC’s and then runs to meet Partner 1 to switch so both get a turn at each.
Recover, Recover
Moleskin:
It was good to start the morning off with F3 brothers. We all need to share our playlists with Ponch. He needs some education in various songs and artists. However, he did recognize Usher’s tunes. It was good seeing Toxic again as we have t posted together in a while. Thanks to Hotwax for lending YHC the keys to the AO!
COT/Namarana/Prayer Requests:
-Crablegs wife
-Captain Kangaroo (Raleigh F3) who is having heart issues
-Ping to have safe travels to PA (he is also in search of a pastor for his upcoming wedding)
-Roadie’s wife who is recovering from surgery
-Happy Gilmore’s sister, Carol, has liver challenges and is on the transplant list.
-POS’s family friend has a daughter, Lauren, who was in a wreck, hit by drunk driver, and has been in the hospital for 60 days and was just released.
-The Force’s two sons in college are seeking some guidance from him. Also remember his mom, Libby, with her cancer treatments
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-Unspokens in all F3 circles
Announcements:
-9-Lives, Scrappy, and Freedom are all planning for the 2024, 10th Annual Polar Bear, Urban Assault, Concrete Jungle, Taking it to the Streets, Kicking Asphalt! Dave the date for March 9th, 0630-Location forthcoming.
-Christina Latini Memorial 8k March 16th
-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). 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…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)