Conditions: A beautiful morning to celebrate five years of posting in the gloom with my F3 brothers. My first post was on 11/30/2016 at Bear Country. A life changing decision.
F3 and Covid Disclosures
Five reps of each in cadence: Side Straddle Hop, Imperial Walkers, Bat Wings, Thru the Tunnel, Squats.
Run to the end of the parking lot and back.
5 sets of 5 exercises. Cadence unless otherwise noted. SC – single count. OYO – on your own.
Burpee 5, Chest/shoulder 10, AB 15, Coupon 20, Cardio/Squat 25.
Set 1: Burpee 5 OYO, Merkin 10. Big Boys 15 SC, Curls 20 SC, Copper Head Squats 25. Run to the cart barn and back.
Set 2: Superman Burpee 5 OYO, Hand release merkin 10 SC, American Hammers 15 , Kettle Bell swing 20 SC, Bonnie Blair’s 25. Lunge walk to the first lamp post and back
Set 3: Body Count Burpee 5 OYO, Diamond merkin 10, Freddy Mercuries 15, Overhead press 20 SC, Red Bull Smurf Squats 25 SC on my count. Bear crawl to the next parking row and back.
Set 4: Prison Cell Burpee 5 OYO, Wide arm merkin 10, Hello Dollies 15, Chest lift 20, Monkey Humpers 25. Run backwards to the cart barn and skip back.
Set 5: Manmaker Burpee 5 OYO, Carolina Dry Dock 10, Alabama Prom Date 15, Murder Bunnies 10 out 10 back, Side Straddle Hop. Run to the cart barn and back.
Dealer’s choice in order of the anniversary date of each Pax.
CIRCLE OF TRUST
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.
Proverbs 17:17 – A friend loves at all times, and a brother is born for a time of adversity.
1 Peter 4:8-10 – Above all, love each other deeply, because love covers over a multitude of sins. Offer hospitality to one another without grumbling. Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.
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.
December 2ndF TBA at Scully’s probably on a Saturday afternoon.