Re: 555 used as a RS FF .
As above, originally you needed the capacitor to counter the spike from both transistors switching on together in the original 555/556. Around 400mA of current could flow as a result of this on the Intersil ones - enough to pull the supply down and cause problems. On the CMOS ones, it's usually less than 2mA so not worth worrying about most of the time.
Have a look at the data sheet for the specific variant of 555 you're using - the CMOS ones have quite different internals depending on manufacturer and model.
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