F3 and Covid Disclosures
Side-Straddle Hop 25 cadence, Copperhead Squats 15c, Thru the Tunnel 10c, Imperial Walk 10c, Batwings 10c each, Jump rope 20c, Red Bull Smurf Jacks 15c, Michael Phelps 10c
QuackQuackHonk workout on 11/23/17. Deflator was the Q and Gunner was the only Pax who posted. The following workout is based on Deflator’s workout with some slight changes.
Thanksgiving Buffet: mosey around the stage three times for three “helpings” of exercises to chip away at the 4500 or so calories we will intake Thanksgiving day. Each lap includes four stops for an increasing and accumulating selection from the exercise buffet. Pax take turns counting the reps so that other Pax can enjoy mumble chatter.
Stop 1 – 40 Side Stradle Hops single count
Stop 2 – 40 SSHs, 30 Merkins SC
Stop 3 – 40 SSHs, 30 Merkins, 20 Jump Squats SC
Stop 4 – 40 SSHs, 30 Merkins, 20 Jump Squats, 10 Mountain Climbers cadence
Stop 1 – 40 LBCs SC
Stop 2 – 40 LBCs, 30 Squats SC
Stop 3 – 40 LBCs, 30 Squats, 20 Hand-release merkins SC
Stop 4 – 40 LBCs, 30 Squats, 20 Hand-release Merkins, 10 Red Bull Smurf Jacks cadence
Stop 1 – 40 Carolina Dry Dock SC
Stop 2 – 40 CDD, 30 American Hammers SC
Stop 3 – 40 CDD, 30 American Hammers, 20 Freddy Mercuries cadence
Stop 4 – 40 sec Plank, 30 American Hammers, 20 Freddy Mercuries cadence, 10 Burpees OYO
Mary dealer’s choice
CIRCLE OF TRUST
“Devote yourselves to prayer, being watchful and thankful.” Colossians 4:2
“You will be enriched in every way so that you can be generous on every occasion, and through us your generosity will result in thanksgiving to God.” 2 Corinthians 9:11
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7
Prayer Requests and Prayer
Quad P for November is Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal. See the Challenges page for the link and more info. December Quad P is a Christmas Consistency Challenge.
Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.
Christmas Town Dash 8k – December 5 @ Busch Gardens. Several PAX are running the race; signup at this link. Let Dreamliner or Lawn Boy know if you are interested in Clown Car to the event.
Thanksgiving Day Convergence – Thursday, November 25, 0700-0800 at Western Branch HIGH School. Marvel has the Q.