THE SCENE: 35 Degrees, a slight wind, but otherwise comfortable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator from 10
THA-THANG:
| Mosey to the pond .75 miles | |||||||
| Warmup exercises | |||||||
| Karaoke | |||||||
| Walking Lunges | |||||||
| Cherry Pickers | |||||||
| 1 mile run | |||||||
| once finished, find people still running and encourage them, pick up cones | |||||||
| Push up PT test | |||||||
| Sit up PT test | |||||||
| Mosey to AO | |||||||
I will add a tab to Mandolin’s spreadsheet, so that if we want to repeat these, we have a baseline to measure improvement. See link here. https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/htmlview#
Results from testing:
| January 1, 2020 | ||||
| PAX | Weight | Mile Time | Pushups in 2 min | BBS in 2 Min |
| Booster | 9:16 | 45 | 47 | |
| Cheatsheet | 8:08 | 100 | 61 | |
| Erector | 6:07 | 81 | 50 | |
| Hurry Can | 7:06 | 41 | 50 | |
| Judge Judy | 6:57 | 75 | 55 | |
| Mailbox | 6:45 | 41 | 50 | |
| Mandolin | 11:29 | 55 | 40 | |
| Mermaid | 199 | N/A | 56 | 50 |
| Ralph | 9:05 | 15 | 33 | |
| Spotter | 6:06 | 68 | 57 | |
MARY:
The mile run and additional warm up exercises took longer than expected. No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 guys, no FNG’s today Ralph was here too, but not yet entered into the website, so he can’t yet be tagged.
CIRCLE OF TRUST/BOM:
The new year an new beginnings. I spoke about my professional life, and some challenges that led me to the where I am professionally today. Don’t be afraid to make a professional change.
MOLESKIN:
Prayer Requests:
Cheetsheet – Pray for his family
Booster – A friend named Jim Johnson who recently passed. His family and their grief.
Judge Judy – His Wife’s family member Chris Kerr who is gay and is having issues with his family because of his decision to come out.
Mailbox – his wife has had some good days, continued prayer for her hart condition because the cause is still not known.
ANNOUNCEMENTS:
Polar Bear Plunge New Years day at noon, clown car options avail.
F3 New Year’s Party on Friday night 1/3 @ 7:00PM.