Paul Bear-er

THE SCENE: Foggy and recovering from the rain.  Temp 48 but felt cooler.
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
Warming up consisted of multiples of 3 (3, 6, 12, 24)

• Little Baby Arm Circles (forward and backwards)
• Hallelujahs
• Chattanooga Cherry Pickers
• Moroccan Night Clubs
• Side Straddle Hops
• Willie Mays Hays
• Tempo Squats
• Tempo Merkins
• Knoxville Cherry Pickers
  THA-THANG:
  “Paul Bear-er”
• Mosey to the track
  • Run approximately 100 meters between stations
  • First station = 6 Burpees
  • Second station = 12 – 2 count American Hammers
  • Third station = 24 merkins
  • Fourth station = 48 air squats
• Completed 2 rounds
• Run 100 meters up a steep hill 3Xs
• Mosey to pavilion
  • Hold high plank for 10:00 minutes
    • Each break, 24 bench tricep dips and 24 lunges
    • Continued until 5 minutes and switched to 30 second side planks
• Finished with 2 minutes of WW1 straight leg sit-ups

COUNT-OFF & NAME-O-RAMA
6 HIMS handled today’s beatdown.
CIRCLE OF TRUST/BOM:
Word was from Luke 1:46-47 and looking at need for a Savior in Christ.  With Christmas season here, focus on the main thing.
MOLESKIN:
Prayer request for Spielberg’s wife upcoming surgery.
ANNOUNCEMENTS:
Oak Ridge Christmas parade tonight.  Set-up at 4:30, be there by 5:00 if possible.  Bobbit on Q for Monday.  SYITG #rampart