3 Pax were represented at #Samson this morning. Here’s the summary:
Welcome/Disclaimer at base
Warmarama (IC):
Side Straddle Hop x30 (60)
Slow Wind Mill x10
IST x20 (40)
Hillbilly x20 (40)
Toy Soldiers x20 (40)
‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Mosey to next circuit at Checkpoint 2 and get blocks IC:
Curl x20 (40)
Overhead press x20 (40)
Rock squats x20 (40)
Skull crusher x20 (40)
Bent-over row x20 (40)
On your 6 (IC):
Chest press x20 (40)
Low flutter x20 (40)
Glute bridge rock the block x5 holds x15 thrusts (35)
Suzanne Somers x20 each side (80)
20)
Pillow Talk x20 each side (80)
‘Mericanators (5 diamond, 5 regular, 5 wide) x15 OYO
Mosey a lap
50 WWII’s OYO
Mosey a lap
Curl x20 (40 IC)
Lbc x20 (40 IC)
Mosey a lap
Curl x15 (30 IC)
Pickle Pounder x20 (40 IC)
Mosey a lap
Curl x5 (10 IC)
Pretzel crunch x10 each side (40 IC)
Mobility Moment
Blocks up
Mosey back to base/Checkpoint 1
Recover, Recover
COT/Namarama/Prayer/Announcements/
Moleskin:
Always good to be with my brothers in the gloom. It was good just hanging out with Hasselhoff and Drebin. Great job today gents.
Announcements:
-Come to Boatyard tonight for 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/
-QvQ 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:
-Honeysuckle Blue’s hip issues.
-66’s daughter has a growth in her brain that has to be treated. Please pray for him and his family.
-Freedom’s continued recovery.
-Remember Pax who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.
-Unspokens among F3.
Until next time.
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)