Fission – Esprit de F3


Timecheck = FNG-1

The Standard started off with two and ended with three. Blackberry, Jedi, then Titan.

PAX at Fission seemed to continue rolling in until the 2 min warning had expired.  Brave souls shaking off the cold (except for Omega. He couldn't get loose from it).  We began with a subtle disclaimer and warm up.

Warm-O-Rama

  • 25 SSH IC
  • 21 IST IC
  • 14 CP IC
  • 10 WM IC
  • 30 sec girl fight

THANG

  • Mosey 1 lap to warm up land at the benches (and camera – no monkey-humpers)
  • Partner up
  • P1 Amrap dips, then Amrap step-ups
  • P2 Lap
  • Flapjack – repeato
  • P1 Amrap incline muricans, then decline muricans
  • Flapjack – repeato
  • P1 amrap pistol dips, then amrap squats
  • Flapjack – repeato
  • Mosey 1 1/2 laps
  • Land at entrance (hill)
  • 11's (start with 2 – cause who starts with 1)
  • Burpees at the top, squats at the bottom
  • Mosey 1 lap land at parking lines
  • Paint the lines with single squats
  • Run a lap

MARY

  • 20 LBCs IC
  • 15 Low Flutters
  • 10 Big Baby Crunches BBCs IC
  • 30 Second Plank
  • 20 LBCs IC
  • 15 Low Flutters
  • 10 Big Baby Crunches BBCs IC
  • 30 Second Plank
  • 20 LBCs IC
  • 15 Low Flutters
  • 10 Big Baby Crunches BBCs IC
  • 30 Second Plank
  • 1 Crisp Clean Burpee

The Esprit de F3 was alive and well including #GetAfterIt ness and Mumblechatter.  I thought YHC was going to need a chart or diagram to explain 11's. Then realized I was the problem. #overcomplicatingthings.  Bama reminded us to keep our head on a swivel and Omega's name is now Ralphie from A Christmas Story Movie.  

All PAX busted their tails this morning.  I even smoked myself.  Solid work.

Never think any action is too small.  F3 has changed my life for the better and I am grateful. #LivingThird