DATE: 2023-12-09

AO: scrooge

Q: Shnitzel

PAX: Big Worm, Wee Man, Thriller, Frodo, Yogi, Shnitzel, Pinto, Nurse Jackie, Web, Big Hurt, Gov’na, SpeedWalker, CDC, , Jefferson, Ditka

FNGs: None

COUNT: 15

WARMUP:

10 X – T-Rex (little arm) circles (forwards)

10X – T-Rex circles (backwards)

20 X – Side straddle hops

15X Imperial walkers

Mosey – 2 laps around Hoppa’s Yard

THE THANG:

Circuits – 14 Stations – Timed

1. Skull crushers (25lbs)

2. Ground chest press – coupon

3. Coupon Curls

4. Weighted Jump Rope (big boy size – 10lbs)

5. Ab Roller – concrete knees

6. Risky Business – Indo Board Modified merkin

7. Tricep Curl Bar (40lbs)

8. Weighted Fruit Roll-up – triceps 15lbs

9. Dead lift 75 lbs

10. Shoulder rolls (torture options – 35lbs or 45lbs)

11. American Hammers w/ 15lb medicine ball

12. The Perfect Merkin – wide spread

13. Weighted Squat – 35lbs

14. Coupon Farmer’s Carry or Weeman Strut (cone to cone – 2 coupons) as the circuit timer.

Mosey – 2 more laps around Hoppa’s Yard before Mary…

MARY:

Dealer’s Choice on your 6 – Choose your own adventure

Butterfly crunches w/ Yogi Med Ball Timer – Nurse Jackie

American hammers w/ Med Ball Timer- Pinto

V-ups w/ Med Ball Timer – Gov’na

21X Tripple bears – Big Worm

Flutter kicks w/ Med Ball Timer – Thriller

20X Shoulder Taps – CDC

Pickle Pounders modified to Flutter Kicks (Weeman Special – Monkey Humper equivalency)

ANNOUNCEMENTS:

-Next Friday Morning at the 3F Spot (5:15am) for holiday breakfast – bring some funds to donate for food!

Come help us celebrate our 10 year anniversary and the awards for the year!

-Next Friday Night – Christmas Party with the Ms at Sharpie’s place – go out to the sign-up and register to bring a dish to share (6:30pm)

-Next Saturday – the Florence Christmas Parade – all of our F3 brothers need to come out and represent. (Pinto is building the float for F3 and meet at his house this afternoon to finish decorating it – more info to come. Shnitzel is designing cars to hand out!)

-Reach out and invite all, these events are for all of our brothers, FNGs, old timers, one time show-ers…

PRAYER REQUESTS:

-Praise – Dipstick’s dad – cancer was too small to see on an MRI (awesome – prayers that all of the cancer/tumor is eradicated)

-Swampfox – knee scan/scope – removed cartilage and the presence of arthritis…prayer for forward movement, healing, and repair.

-Pinto’s Ms Christmas Party – praying for limited shanagans and safety.

COT:

Hard is not bad, it’s just hard!! Let’s make the most of this Saturday and go get it! “FODOLO” (for the Lord)