Date: 2024-11-25

AO: rumble

Q: Sharpie

PAX: Bishop, Yogi (Florence), Sharpie, 0

FNGs: 1 0

COUNT: 3

CONDITIONS: nice and cool. Perfect weather for acceleration

WARMUP: Little arm circles 15ic

Reverse little arm circles 15ic

Forward claps 15ic

Overhead claps 15ic

through the tunnel 10ic

Low and slow squats 10ic

THE THANG: Mosey around 1/4 mile and stop to perform exercises

Run 5 burpees

Run 10 merkins 5 burpees

Run 15 big boy situps 10 merkins 5 burpees

Run 20 squats 15 big boy situps 10 merkins 5 burpees

Run 25 american hammers 20 squats 15 big boy situps 10 merkins 5 burpees

Run 30 side straddle hops 25 american hammers 20 squats 15 big boy situps 10 merkins 5 burpees

Run 25 american hammers 20 squats 15 big boy situps 10 merkins 5 burpees

Run 20 squats 15 big boy situps 10 merkins 5 burpees

Run 15 big boy situps 10 merkins 5 burpees

Run 10 merkins 5 burpees

Run 5 burpees

MARY: none

ANNOUNCEMENTS: christmas party at my place on 21st. Bring the M’s and a dish to share.

More announcements to come soon

PRAYER REQUEST: pray for Dads who sacrifice for their families. That they be encouraged and don’t lose the vigor. Pray for Boucher’s friends, (can’t remember their names now) pray for Big Hurts family, pray for Wee Man to get promoted at work.

BOM: Bishop

MOLESKIN: the cruise ship I was on this past week had a 1/4 mile track, and I don’t ever really know what to do with myself in an actual gym so I came up with this circuit to do while on vacation. It felt good and it was a great way to get a workout in. It felt great to be back with my F3 brothers. I met some men who worked on the cruise ship who are away from their families for 6-10 months at a time, but were doing what they can do provide a better life for their kids. We take for granted how great our lives alot of the time. If we get to tuck our kids in bed every night. Gove them a hug and kiss, have a house with food in the refrigerator we are winning big time in life. Let’s make sure we are thankful for everything in all seasons, and especially this Thanksgiving week. Thank you for allowing me to lead today

SYITG