19 Pax were represented at
#PAINinsula this morning. Here’s the summary:
Welcome/Disclaimer at base
Mosey to next circuit at Checkpoint 2 (Firehouse)
Pledge of Allegiance
Warmarama (IC):
- Side Straddle Hop x50 (100) Yes!
- 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
- ‘Mericanators (5 diamond, 5 regular, 5 wide) x15 OYO
Rockarama:
- Curl x20 (40)
- Overhead press x20 (40)
- Rock squats x20 (40)
- Skull crusher x20 (40)
- Bent-over row x20 (40)
On your 6:
- Chest press x20 (40)
- Russian twists x20 (40)
- Glute bridge rock the block x5 holds x15 thrusts (35)
Mosey back to base
- Rocky Balboa x20 (40)
- Inclined ‘Mericans x20 (40)
Mosey to next circuit at Checkpoint 3 (gazebo)
Round 1:
- Burpeees x10
- Suzanne Somers x20 each side (80)
- 20)
- Lbc x20 (40)
- Low flutter x20 (40)
- Partner Patty Cake ‘Mericans x10
- Mosey a lap around the square
Round 2:
- Mobility Moment
- Partner Patty Cake ‘Mericans x10
- Mosey a lap around the square
Round 3
- Homer to Marge x5 holds x15 thrusters (35)
- WWII’s) x20 (40)
- Freddie Mercury x20 (40)
- Mountain Climber x20 (40)
Mosey back to base/Checkpoint 1
Recover, Recover
COT/Namarama/Prayer/Announcements/
Moleskin:
Always good to be with my brothers in the gloom. Also, the smell of Bacon that filled the air at the HT was an added bonus. This was YHC’s VQ at this studly AO due to being the MQ at Gladiator each Tuesday. These hard chargers get it done and mean business! Great job today gents. You crushed it. Thanks to Honeysuckle Blue for bringing his brother, Michael, this morning as our FNG!
Announcements:
-On 2/16 Boatyard will have music and trivia night at 7. F3 Pax are planning to show. Feel free to bring your M or fly solo.
-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/
-Q vs Q is coming up in March. See Scrappy if you wish to compete. Will Omega try to retain his champion status, or retire to avoid risk? No pressure Omega…
Prayer Requests:
-Jazzhands-Please pray for his ex-wife Kirsten and some life changing decisions that need to be made.
-Turkey and Syria devastation
-Honeysuckle Blue’s hip issues
-Remember Pax who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.
-Unspokens among F3
What a great way to start the day. Until next time.
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)