12 Pax were present and accounted for in the gloom @ the #Hollywood Here’s what went down:

Welcome/Disclaimer

Mosey to the Movie Theatre parking lot

Warmarama:

-Slow Windmill x10

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

-IST x20 (40)

-Toy Soldier x20 (40)

The Thang:

“I’d like a Quarter Pounder please. Actually, make it a Double Quarter Pounder with Cheese”:

-Sprint 25 yards and do 25 ‘Mericans (merkins)

-Quadrophelia backwards to base

-Sprint 50 yards and do 50 squats

-Quadrophelia backwards to base

-Sprint 75 yards and do 75 Mountain Climbers

-Quadrophelia backwards to base

-Sprint 100 yards and do 100 SSH

-Mosey around the movie theatre after finishing all four to add “cheese” to the Quarter Pounder

-Rinse and repeat for a “Double” Quarter Pounder

Result = 50 Merkins; 100 Squats; 150 Mountain Climbers; & 200 SSH

After the first round we did a mobility moment

After the second round we did:

-WWII x20

-Glute bridge x5 hold/planks x15 thrusters (35 IC)

Recover

Mosey back to base

On your 6:

-Shoulder touch ‘merkins x15 (30 IC)

-Low flutter x20 (40 IC)

-Lbc x15 (30 IC)

-Merkin time bomb

Recover, Recover

Moleskin:

This group of hard chargers devoured the Double Quarter Pounder with Cheese.  It was great having PSi post with us who was DR from TX. It was also great seeing Fast Pitch, Hasselhoff, and Firestone back at it again today. Is Crocs a bootcamper again? He is very versatile. Holiday crushed it today. Snake Eyes got in some shoulder touch merkins so all was well. Bob Ross didn’t let the Double Quarter Pounder with Cheese slow him down. Travolta and Airstream were always at the front pushing us all. Deep Dish took care of business as usual. All in all, a great beatdown that we needed. Thanks for indulging YHC’s cravings again today. He just can’t get enough of the Royale with Cheese! Also, thanks to Soprano for lending YHC the keys to the AO. Being among F3 brothers in the gloom is a great way to start the day.

COT/Namarama/Prayer Requests/Announcements/Coffeteria

Prayer Requests:

-Unspokens in all F3 circles.

-Police officers and agents (and families) impacted in the unfortunate shooting in Charlotte.

-Firestone knows a fellow Pax (Junk) who had bladder and kidney cancer

-Remember Ultraman and his family with the recent loss of his mother.

-Pray for kids on college campuses and the unpeaceful protests that are occurring.

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

Announcements:

-Gnarly Goat invites all Pax to a leadership retreat: https://www.evite.com/event/00D457GLSRH7IMWZCEPOY5CMKFAQRA/

-Memorial Day Murph is 4 weeks out.  Scrappy is planning a convergence from Jason’s Deli parking lot on Monday 5/27/24.  Currently thinking about a 0630 or 0700 launch, but will finalize and pb soon.

-North Carolina Marine Mud Run General Information

-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, Mr TOBoto, etc.)