11 Pax were present at #Fallout this morning. YHC woke up in a 50 “Fitty” kind of mood (again). Here’s what went down:
Welcome/Disclaimer
Commander run a lap around the parking lot.
Mosey to the track for a “Fitty” Warmarama on Steroids (IC):
-Side Straddle Hops x50 (100)
-Imperial Storm Troopers x50 (100)
-Toy Soldiers x50 (100)
Commander run 1/2 lap around the track with pain stations:
Circuit 1 @ Track (IC):
-LBC’s x50 (100)
-‘Mericans x50 OYO
Commander run a lap 1/2 around the track
Mosey
Circuit 2-get blocks (IC):
-Chest press x50 (100)
-WW II’s x50
Mobility Moment
Mosey
Circuit 3 @ Shelter (IC):
-Incline ‘Mericans x50 (IC 100)
-Rocky Balboa/Muhammad Ali x50 (IC 100)
-MH’s x50 (IC 100)
-Praying Mantis x50 (IC 100)
-Calf Raises x50 (IC 100)
-B2W (hold for 50 seconds)
Mosey
Circuit 4 and grab blocks again (IC):
-Glute bridge extension thrusters x50 (100)
-Cook-lift hips thrusters x25 each leg for 50 (100)
Blocks up
Recover, Recover
Moleskin:
Today was filled with good mumble-chatter. All Pax crushed it. Crocs drew the short stick because he had to also endure another one of YHC’s “Fitty” boot camps recently. Popcorn made smart decisions and improvised when needed. 66’s dog was well behaved and seemed to enjoy YHC’s scent (although secretly all Pax have the same reaction). It was good seeing Cubicle who was new to the AO and enjoyed the beat down (he also has nice hair). I couldn’t find him in the system, but he showed up strong. Elmers made easy work of each exercise today as usual. Drebin’s inner beast came out today and he made everything look easy. Snake Eyes probably snuck in some extra reps (and likely did some shoulder touch ‘Mericans secretly before or after the workout). Phoenix did great today and was a hard charger. He also helped keep cadence for YHC when other Pax seemed to prioritize mumble chatter over keeping cadence. Ping continues to show up strong and also has some upcoming Q’s on the calendar (so check him out at an AO near you!). Gambini seemed to enjoy “Fitty” at Fallout. Thanks for lending YHC the keys to the AO this morning bro.
At the conclusion of Fallout this morning, YHC completed one of his 2023 goals of Qing all 23 Bootcamp/KB/Stretch AO’s at least twice. This goal was set to help YHC get to know more Pax. It has been great, so maybe we’ll just keep going?
COT/Namarama/Announcements/Prayer
Requests:
-Phoenix-His friend, Jordan, had a younger sister who just passed (30YO). Please lift him up in prayer.
-Gambini-A friend from college recently passed and leaving his family and kids (40 YO). Please pray for them.
-Parents of Pax-Remember those Pax who have caregiving and/or health issues with aging parents.
-Unspoken prayer requests among F3.
-5/16 Join us to demo a old deck and build a new ramp/walkway in Statesville for Mr McAllister who served our country. Looking for 10 men. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope
It was great to start the gloom with my F3 brothers. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)