F3 and Covid disclosures
WARM-A-RAMA: 12 reps cadence. Side Straddle Hop, Thru the Tunnel, Imperial. Bat Wings (arm circles forward, arm circle back, overhead clap, steel clap). Mosey to the back of the retail center.
On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX perform two big boys perform one body count burpee PAX then run). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run to the speed bump and back after each set. Some runs were replaced with lunges, skips, carioca, bunny hop, bear crawl.
1 Body Count burpee
2 Big Boy Sit-ups
3 Merkins cadence
4 Hello Dollies cadence
6 Monkey Humpers cadence
7 Carolina Dry Docks cadence
8 Iron Mikes cadence
9 Freddy Mercuries cadence
10 Squats cadence
11 American Hammers cadence
12 Side Straddle Hops cadence
Mary dealer’s choice 12 reps max. Four exercises completed.
CIRCLE OF TRUST: Namearama and Countarama
Messages and quotes from “It’s A Wonderful Life”
• The power of prayer – “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way. I’m at the end of my rope, show me the way, God.”
• The positive impact our good deeds can have on others – “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”
• The importance of our friendships – “Remember, George: no man is a failure who has friends.”
Matthew 1: 18-25 – This is how the birth of Jesus the Messiah came about: His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be pregnant through the Holy Spirit. 19 Because Joseph her husband was faithful to the law, and yet did not want to expose her to public disgrace, he had in mind to divorce her quietly.
20 But after he had considered this, an angel of the Lord appeared to him in a dream and said, “Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. 21 She will give birth to a son, and you are to give him the name Jesus,[f](W) because he will save his people from their sins.”
22 All this took place to fulfill( what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).
24 When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. 25 But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.
Luke 2: 8-20 – 8 That night there were shepherds staying in the fields nearby, guarding their flocks of sheep. 9 Suddenly, an angel of the Lord appeared among them, and the radiance of the Lord’s glory surrounded them. They were terrified, 10 but the angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. 11 The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David! 12 And you will recognize him by this sign: You will find a baby wrapped snugly in strips of cloth, lying in a manger.”
13 Suddenly, the angel was joined by a vast host of others—the armies of heaven—praising God and saying,
14 “Glory to God in highest heaven, and peace on earth to those with whom God is pleased.”
15 When the angels had returned to heaven, the shepherds said to each other, “Let’s go to Bethlehem! Let’s see this thing that has happened, which the Lord has told us about.”
16 They hurried to the village and found Mary and Joseph. And there was the baby, lying in the manger. 17 After seeing him, the shepherds told everyone what had happened and what the angel had said to them about this child. 18 All who heard the shepherds’ story were astonished, 19 but Mary kept all these things in her heart and thought about them often. 20 The shepherds went back to their flocks, glorifying and praising God for all they had heard and seen. It was just as the angel had told them.
Prayer requests and prayer
Announcements: Regular workout Christmas Day at Fort Fun, Wicked’s VQ. January 1 convergence at Western Branch High School football field (also 10th anniversary of F3 Nation)
Welcome Down Range Short Stop