4 Pax were represented at #TheEstate this morning. Here’s the summary:
Welcome/Disclaimer
Circuit 1-Mosey to rock pile for Warmarama (IC):
-Side Straddle Hop x30 (60)
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x20 (40)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Circuit 2-Get rocks and Zamporoni to school entrance for (IC):
-Overhead press x20 (40)
-Curl x20 (40)
-Bent-over row x20 (40)
-Skull crusher x20 (40)
-Squats x20 (40)
-Christian McCalf raises x23 (46)
Circuit 3-On your 6 (IC):
-Chest press x20 (40)
-Low flutter x20 (40)
-Glute Bridge hold x5 and then x15 thrusters (35)
-Windshield Wipers x15 (30)
Circuit 4:
-50 lbc’s OYO
Sprint to the sidewalk and back
-50 ‘Mericans OYO
Sprint to the sidewalk and back
-50 WW II’s OYO
Sprint to the sidewalk and back
-Praying mantis x20 (40)
-B2W
Mobility Moment
Circuit 5-On you 6 (IC):
-Pillow talk x20 each side (80)
-Suzanne Somers x20 each side (80)
-Jackknife lbc x10 each side (40)
-Homer to Marge x5 and then x15 thrusters (35)
Circuit 6 (IC):
-Dips x15 (30)
-Inclined ‘Mericans x15 (30)
Played a hand of cards (each Pax drew a card from the deck):
-Red yields Pax choice of exercise
Results=Big baby crunch x15 (30)
-Red yields Q’s choice of exercise
Results=Hollow hold x5
-Royal card requires 10 burpees
Results=We did 2 of these
Rocks up
Mosey back to base
Moleskin:
Somewhere along the road to pain, YHC noted, “You should feel that.” It was all down hill from there. It was great spending time with Elmers, Camelback, and Turnpike today. A solid group of bros.
Recover, Recover
COT
Announcements/Prayer Requests:
-On 3/30 we will hold a F3 CPR class at Lake Forest Church from 6:30-8pm. M’s and 2.1’s are welcome to attend. Please save the date! https://f3isotope.com/f3-cpr-training/
-66’s 9YO daughter has a growth in her brain that has to be treated. Her surgery is on Monday. Please pray for him and his family.
-Unspokens among F3
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)