6 Pax were present and accounted for Samson this morning. YHC had an elaborate workout planned for each station today, but called an audible given the power of the Pax this morning. Therefore, he chose to allow the entire group to Co-Q. Rodeo, Tweetsie, Bob Ross, 66, and Drebin were up for the challenge, so here’s how it went:
Welcome/Disclaimer/Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10
-IST x20 (40)
Mosey to Checkpoint 2 at blocks to begin:
-Line Dancing: Each Pax would call a standing exercise with or without a coupon; all would do AMRAP of his exercise for 60 seconds; move to the next Pax in line.
Mosey to Checkpoint 3 at wall for:
-Walls, Benches, & Curb: Each Pax would call an exercise; all would do AMRAP of his exercise for 60 seconds; move to the next Pax in line.
Mosey to Checkpoint 4 for:
-On the Floor: Each Pax would call a ground exercise with or without a coupon; all would do AMRAP of his exercise for 60 seconds; move to the next Pax in line.
Mosey to Checkpoint 5 for:
-Line Dancing: Each Pax would call a standing exercise with or without a coupon; all would do AMRAP of his exercise for 60 seconds; move to the next Pax in line.
Mosey back to checkpoint 1/Base for:
A friendly game of “Squat Potato” with our favorite rocks (think Russian twist and squat combo while standing). It was a “rocky” start, but eventually the Pax figured it out. That long squat hurt.
-Recover, Recover
COT/Announcements/Prayer
Moleskin:
Since it was warmer today, YHC wore his non-insulated “stretchy pants” (haters gonna hate, but that extra support helps). The additional airflow received caused a momentary panic during SSH’s as we began Warmarama leading YHC to actually look to see if he walked out in the gloom without wearing shorts. Whew, thankfully he did wear this very important over garment. Bob Bob Ross agreed that the struggle is real. No one wants to see a fellow Pax and their junk. On another note, YHC just realized that no ‘Mericans or burpees were administered today. Isn’t there a citation or something issued for negligence such as this? The bar will be raised for future workouts…
Announcements:
-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/
Prayer Requests:
-Soprano had surgery on his bicep so remember to send prayers his way for recovery. He’ll be on the IR for a while so let’s keep up with him and get some clipboard time.
-Remember Pax who recently lost a parent. Also, remember those Pax who have caregiving and/or health issues with aging parents.
-Unspokens among F3
-Drebin-father-in-law had surgery on his leg and was readmitted to the hospital for infection. Please lift up prayers for healing.
-Tweetsie-father-in-law passed a few weeks ago. His family is doing long distance caregiving for his mother-in-law. Please lift up family in prayer during their time of loss and transition.
Always great to start the day with my F3 brothers. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)