3 Pax were present and accounted for at the #Samson this morning. Here’s what went down:
Welcome/Disclaimer
Mosey from base to Checkpoint 2 for Warmarama (IC):
-SSH x35 (70)
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Carrot Pullers/Lil’ Professor x10
Get blocks:
-Overhead press x20 (40)
-Curl x20 (40)
-Bent-over row x20 (40)
-Skull crusher x20 (40)
-Squats x20 (40)
-Chest press x20 (40)
-Low flutter with block extension x20 (40)
-Glute bridge rock the block plank/hold x5 holds and x15 thrusters (30)
-Swings x20
-10 burpees OYO
Mosey a lap
-LBCs x50 OYO
Mosey a lap
-WWIIs x50 OYO
Mosey a lap
-10 burpees OYO
-‘Mericanator (5 diamond, 5 regular, 5 wide) =15 OYO
Mosey to checkpoint 3 at the wall for:
-Mohammad Ali/Rocky Balboa x20
-B2W
-Christian McCalf Raises x23
-Praying Mantis
Mosey back to Checkpoint 1/Base for:
-LBCs x15 OYO
-WWIIs x15 OYO
-10 burpees OYO
-‘Mericanator (5 diamond, 5 regular, 5 wide) =15 OYO
Recover, Recover
Moleskin:
Baller and Hasselhoff are two top notch dudes. We really enjoyed the mumble-chatter, which centered around competitive sports at all levels, and the joys of parenthood. They both got it done today. It’s always great to start the day with my F3 brothers.
COT/NamaramaAnnouncements/Prayer Requests:
-Baller’s mom, Margaret. She had a recent biopsy. Please pray for promising results.
-Hasselhoff’s father-in-law, Bob. He has a mass in his abdomen and will have more tests soon. Please pray for promising results.
-Parents of Pax-Remember those Pax who have caregiving and/or health issues with aging parents.
-Unspoken prayer requests among F3.
-5/6-Habitat Home Build needs volunteers https://f3isotope.com/?p=258996 (contact Beave for more info)
-5/6-Curbside Cleanup in Smithville https://f3isotope.com/?p=259071 (contact Possum for more info)
-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA
-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.)