4 Pax got it done @ Arnie’s Army this morning. Here’s what occurred:

Welcome/Disclaimer

Warmarama:

Commence Mosey down to the bridge for:

-Dips x20 (40)

-Incline ‘Mericans x20 (40)

-Calf raises x20 (40)

Mosey back to base for:

-SSH x50 (100) Yes!

-IST x20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

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

The Thang

Circuit 1:

-Each played a special game 2 times at each station:

Station 1-Suicides (1 min) x2

Station 2-Kettlebell-Pax choice (1 min) x2

Station 3-Agility Ground Ladder-Knee highs (1 min) x2

Station 4-Bear Crawl (1 min) x2

Mosey a lap

Circuit 2:

One Pax used the battle rope while all other Pax did 10 ‘Mericans and 10 LBC’s in cadence. Then, the rope dropped and all Pax ran a lap and back. Repeato until all Pax had a turn at the rope.

-Total ‘Mericans x40

-Total LBCs x40

-Total Laps x4

Circuit 3:

-Slow Squats x20 (40)

-Monkey humpers x15 (30)

-Muhammad Ali/Rocky Balboa x50 (100)

-Carolina dry docks x20 (40 IC)

-WWII x20

-Diamond ‘Mericans x 10 OYO

Mosey a lap

 

Circuit 4-Round of Mary:

-‘Mericans x15 (30 IC)

-Low flutter x20 (40 IC)

-Glute bridge extension x5 holds and thrusters x15 (35 IC)

-Freddy Mercury x20 (40 IC)

Recover, Recover

Moleskin:

These hard chargers didn’t shy away from the beatdown that occurred today. We had a good discussion which included a debate about whether only girls drive jeeps now. We also learned that Roadie is watching a lot of women’s volleyball lately. He also likes to do shadow puppets in the gloom. Roadie, Auto, and Tuffy all got it done today and secretly wanted to keep going, but work was calling. It’s always great to start the day off right with F3 brothers.  Thanks for lending YHC the keys to your AO today Tammy Faye!

COT/Namarana

Prayer Requests:

-Reach out to a Kotter.

-Unspokens in all F3 circles.

Announcements:

-Men In Pink March 16th

-Christina Latini Memorial 8k March 16th

-Take That Hill October 5th

-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, etc.)