Date: 2025-12-06

AO: scrooge

Q: Monty

PAX: Bishop, Bionic, thriller, Yogi (Florence), Spirit Fingers, Big Hurt, Pinto, Nurse Jackie (F3 Florence), Q-bert, Monty, CDC, Whisky, Whiskey

FNGs: None

COUNT: 12

CONDITIONS: 40f with a light breeze

WARMUP:

– SSH 25 IC

– Little arm circles 20 IC

– Reverse little arm circles 20 IC

– Air squats 20 OYO

– Mosey around Hoppa’s yard

– Mosey to shelters

THE THANG:

90s intervals AMRAP with 90s run in place “rest” in between.

– Merkins

– Dips

– Step ups

– Derkins

– Mosey to tires/blocks

Partner up, retrieve large tire and place at start line.

– one man flips tire to other end of course while the other bear crawls or assists with tire flip then switch off and flip tire back to start line

– sledgehammer relay – first man does 20 sledgehammers on tire then passes to the next man in line. Others hold block above head as long as possible.

– Repeat sledgehammer relay from opposite end while others:

– block curl 20 OYO

– military press block 20 OYO

– Sit Ups with block 50 OYO

– Plank until last man finishes sledgehammers.

– return tires and blocks then Mosey to soft surface

MARY:

– freddie mercury’s 20 IC

– Gravity stretch 90s

ANNOUNCEMENTS:

F3 volunteer day at “Help 4 Kids” in January.

PRAYER REQUEST:

Bishops brother and thriller

BOM:

Monty prayer for Bishop and Thriller and peace and humility for the holidays. Bishop passed on the F3 stick to me. I am quite honored and humbled and eager to find another to pass it on to.

MOLESKIN:

December marks 3 months of F3 for me. It’s been a humbling experience for me and has helped me to transform both body and mind and helped me to grow spiritually and as a husband/father. I’m very thankful for this group and the motivation it has given me to be a better man. I’m slowly becoming more of a “morning person”. SO to bishop for educating me on what F3 is and giving me the motivation to show up.