5 Pax were at #Sampson this morning. Here’s what went down:

Welcome/Disclaimer

Mosey from base to checkpoint 2 for Warmarama (IC):

-Side Straddle Hop x50 (100) Yes!

-Slow Wind Mill x10

-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10

-Hillbilly x20 (40)

-Toy Soldiers x20 (40)

Get blocks (IC):

-Curls x20 (40)

-Squat x20 (40)

-Skull crusher x20 (40)

-Bent over row x20 (40)

-Overhead press x20 (40)

-Lateral raise/swing x20 (40)

On your 6 (IC):

-Chest press x20 (40)

-Glute bridge extensions/Rock the Block x5 holds and x15 Thrusters (35)

-James Bond x5 (5)

Recover

Blocks up

Mosey to checkpoint 3 (IC):

-Praying Mantis x20 (40)

-B2W (Each Pax had to take a turn doing a 5 count from the beginning to the end until we could come down)

-Muhammad Ali/Rocky Balboa x50 (100)

-Calf raises x20 (40)

-B2W (Each Pax had to take a turn doing a 5 count from the beginning to the end until we could come down)

-Dips x15 (30)

Mosey to Checkpoint 4:

-50 lbc’s OYO (50)

Run a lap

-50 WW II’s (50 IC)

Run a lap

-50 Suzanne Somers x25 each leg (100)

Run a lap

Quadrophelia (aka Bernie Sanders) back to Checkpoint 1/base for:

-Pickle Pounder x15 (30)

Recover, Recover

Moleskin:

Drebin, Bob Ross, The Force, and Hasselhoff all got it done today. They made YHC’s day better as the body wanted to stay in bed this morning. It was a good thing that mental discipline prevailed. It is always great to start the day with my F3 brothers. Thanks for lending me the keys to your AO today Hasselhoff!

COT/Namarama/Prayer/Coffeteria:

-The Force’s mom is finishing cycle 2 of chemo. He is happy that she’s living life large and appreciates the prayers of F3.

-The Force has a coworker, James, in his early 40’s who has terminal cancer. He has a timeline of ~12 months. Please remember he and his family in prayer.

-Unspokens among F3

-Parents of Pax-Remember those who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.

-There are plenty of MQ’s at various AO’s who need some Q’s to cover. Please consider going out to the calendar and sign up on one or more dates.

Until next time…

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, Tob-lerone, etc.)