Conditions-  Winter

F3 Disclosures

Warmarama: 21 up to 3 times (we did right the 3rd time) Michael Phelps Give up * 10. TTT x 10. Toy Soldier leg circle things (Leg Circles) x 10. Cactus squat. Howling Monkeys. 

The Thang:

Growing Pains: Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys, then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX)

 

Mosey to Burpee Hollo

Hightower Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

 

Mosey to Playground. Execute Growing Pains. Mosey back to Burpee Hollow and repeat the Hightower but reduced reps- AMRAP per set until each PAX completes one, sequentially (so all should have done at least 7 of each).

Count/Name

COT

Hightower Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. 

Prayer requests

Ball of Man/knee

Moleskin- witnessed a 15 point attempt of parking a car. People were cursing Hightower and his burpees, until discovering he was a first responder that died in duty and Matthew 5:9 was his favorite verse. Howling Monkeys were as bad as advertised.

Announcements

Quad P

Every Friday Bible Study at noon- 30 mins:

https://zoom.us/j/98500012311?fbclid=IwAR2-WH3NMVkaGNKose3TaBiZqhVHZ7w6tzIsroMs1lDm9jX5P-OwpZKt7I4

Passcode: 718730

1/14- 2nd F lunch at Jojacks Churchland at noon

1/21 2nd F lunch at Mezah, Hampton at noon

2/11- 2nd F community event at Forkids at HQ off Poindexter in Chesapeake at 1 PM