5 Pax showed up to work hard at Fission this morning. Here’s what went down:

Welcome/Disclaimer

Warmarama at Base (IC):

-SSH x 50 (100) Yes!

-IST x 20 (40)

-Toy Soldier x20 (40)

-Slow Windmill x10

-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10

The Thang

Commander run a lap around HT:

Begin Circuit 1 (IC):

Partner up with another Pax for:

-300 Lbc’s while partner runs a lap

-200 Squats while partner runs a lap

-100 ‘Mericans while partner runs a lap

While at the cart return we did:

-Incline ‘Mericans x15 (30)

Mosey up to the side of HT

Begin Circuit 2 wall/curb work (IC):

-People’s Chair (hold)

-Dips x20 (40)

-Rocky Balboa/Muhammad Ali x50 (IC 100) Yes!

-Praying Mantis x20 (40)

-B2W (hold)

-Calf raises x20 (40)

Commander run a lap back around HT:

Back at base/Checkpoint 1 for (IC):

-‘Mericanator OYO (5 diamond, 5 Regular, 5 wide) (15)

-James Bond hollow hold x5 (5)

-Hello Dolly x20 (40)

-Rosalita x20 (40)

-WWII’s x20 (20)

-Freddy Mercury x20 (40)

-Suzanne Somers x20 each side (80)

-Pillow talk x20 each side (80)

-Low flutter x20 (40)

-Glute bridge plank/hold x5 w/thrusters x15 (35)

Recover, Recover

Moleskin:

Good job today Pax! Jersey Boy, Hollywood, Fast Pitch, and Cousin Eddie got it done today. Cousin Eddie also got in a 3 miler before launch this morning. The Pax nudged Fast Pitch to co-Q in the future. Not a lot of mumble chatter because we all meant business this morning. The company was excellent and we’re all better for not fart sacking.

COT/Announcements/Prayer/Coffeteeria:

-Unspoken prayer requests among F3.

-Hollywood-Reminded all Pax to encourage others who have been on the IR or Kotter list (call or DM them).

-Jersey Boy-Remember the people oversees experiencing war and famine. Help support them if you can.

-Remember Pax who have aging parents who are struggling with caregiving and/or health issues.

-Toby’s B-day Q is at the Cauldron on Friday. All Pax are welcome to join the beat down. Toby will comp coffee afterwards.

-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar. If you haven’t Q’d before, we will help Co-Q, so don’t be intimidated by it. You can do it! Just let us know and ask.

-8/25-8/27-F3 Dads camp registration open 2023 F3 LKN Dads Camp | F3 Isotope

Until next time…

Toby

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