F3 and Covid Disclosures

WARM-O-RAMA

 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

THE THANG

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.

First Helping

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

Second Helping

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

Third Helping

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

Countarama, Namearama

“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

ANNOUNCEMENTS

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.