THE SCENE: Partly cloudy, temp in the 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five Burpees, 20 Side Straddle Hops, Four Burpees, 15 Mountain Climbers, Three Burpees, 10 Cherry Pickers, Two Burpees, 10 Slow Timed Squats, One Burpee, 10 Little Baby Arm Circles Forward, 10 Backward
THA-THANG:
Mosey to Lighted Parking Lot Above Playground
Suicide Sprints to Each Light Along Parking Lot. Each time back we will do 10 Merkens. Repeat but each time back do 10 Big Boy Sit-ups.
Mosey to Lighted Sidewalk that Is North of Chapel and which Leads to Park Perimeter Trail
Bear crawl to first light. Sprint to fifth light. Bear crawl to sixth light. Sprint to tenth light. Keep doing this in increments of five lights until we get to perimeter trail.
20 Squats and 40 Baby Crunches in grassy area by perimeter trail.
Mosey to Cardiac Hill
Sprint up hill and do:
- 20 Bicycle Kicks at First Turn
- 20 Carolina Dry Docks at Second Turn
- 20 Bench Lifts at top
- Repeat
Mosey Back to Base Camp
Run around the bases with each base being a corner of the parking lot.
- First Base: 20 Squats
- Second Base: 20 Squat Jumps
- Third Base: 20 Imperial Walkers
- Home Plate: 20 Star Jumps
- Repeat
MARY:
COUNT-OFF & NAME-O-RAMA
Four men attended, all over 50 years in age. The Goats!
CIRCLE OF TRUST/BOM:
On this day, two days before Thanksgiving, we do have much to be thankful for. Our health is one thing and we thank God for the recovery of Crawdad, Edit, and Preacher, who hopefully will be able to work out soon. We also pray for the recovery of Barney, who has been sidelined for months and may be sidelined for many more months. We are thankful for our nation and the abundant resources we have in America. We are thankful for our families and our brothers in F3. We are mostly thankful for our God that watches over us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Next 3rd F event is December 9.