12 Pax showed up strong at Wilderness this morning. Here’s how we rolled:
Welcome/Disclaimer
Warmarama at base/checkpoint:
-Slow Windmill x10
-Lil Professor/Long Snapper/Dwight Schrute/Slippery Dip Can/Soap Locator/d Carrot Pullers x10
-ISTs x20 (40)
-Toy Soldier x20 (40)
-SSH x50 (100) Yes!
Mosey to the traffic circle/roundabout
-Grab a rock and Zamperini to the roundabout.
The Thang:
Two buckets were placed beside each other at the roundabout. One was empty and the other full of 40 tennis balls (20 various beat downs written on them with two balls of each excercise). The goal was to transfer as many possible back to the empty bucket before recover, recover. One Pax would grab a ball and all Pax would sprint a lap around the roundabout and then drop it in the empty bucket. Before running again, all Pax would do the exercise and # of reps listed on the ball. We did the following:
-20 chest press (40)
-20 WW II’s (20)
-10 reverse lunges each leg x2 (80)
-20 Mtn Climbers (40)
-20 low flutters x2 (80)
-20 curls (40)
-20 skull crushers (40)
-20 Freddy Mercury’s (40)
-10 squat jump (10)
-20 plank jacks x2 (80)
-20 chest press (40)
-20 ‘Mericans (40)
-20 LBC’s (40)
-20 calf raises x2 (80)
-1 extra island lap
-10 burpees (10)
-20 pickle pounder (40)
Rocks up and mosey back to base
Recover, Recover
Moleskin:
Some good reps, a lot of running, and ball handling occurred today. Jorel noted that doing Pickle Pounders at a neighborhood roundabout may appear suspect to onlookers. The good news is that there were no traffic accidents or onlooker delays as a result (although the Pax had some excellent form that should be commended, which would indeed be hard to ignore by onlookers-possibly even triple takes). Welcome to new FNG, Jeremy, who shall now be known as Hang Time. Kudos to Cubicle for EHing him. Cubicle has been crushing it lately and so did Hang Time today. Hang Time called some excellent cadence. I learned that we have several fellow App State Alum. Bel Air does some great Plank Jacks. Out Cold led about every lap and was next level status today. POS was always a close second and always near the front as usual always giving his all. Mulligan challenged Out Cold and POS during one lap via a sprint because he wanted to show them that he could really lead if he wanted to. Out Cold wouldn’t let that happen again. Ultraman always makes everything look easy. He sets the bar and tone for us all. Jorel, Soprano, and Amen did the standard beforehand for extra credit. Toxic and Soprano did an audible and rucked vs bootcamp. Thanks for lending me the keys to the AO today Amen. Proud of all of you gents for your effort. Always great to start the day with my F3 brothers.
Announcements/COT/Prayer Requests/Prayer
-Unspoken prayer requests among F3.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.
-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar. If you haven’t Q’d before, we will help Co-Q, so don’t be intimidated by it. You can do it! Just let us know and ask.
-Amen’s son has a fundraiser/raffle for his school. Tickets are $10 if anyone is interested in supporting them.
-There will be Memorial Day Murph starting at 6am Jason’s Deli.
-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.)