Conditions: Clear and Cool

F3 WELCOME & DISCLAIMER

Welcome to F3

I am not a professional

You are participating at your own risk

You are responsible for your own wellbeing

You are here voluntarily, and you are not paying to be here

Know your limits and do the best you can, all exercises can be modified and are only suggestions.

Warm-O-Rama

Standing Long Sit (10), Left over right stretch (10), Through the Tunnel (10). Michael Phelps (10) Arm Circles (10), Windmill (10), Imperial Walkers (10)

The Thang:

Phase I Circuits: (all with coupons)

Shoulder press (30 seconds) Squats (30 seconds) Curls (30 seconds) Lunges (30 seconds) Lat rows (30 seconds) RECOVER (30 seconds) Rinse and Repeat (5 total circuits- I think)

Phase II: Dora Strikes Again

Walking side lunge – Face food lion going down, and coming back

100: Pushups on the coupon NOT MAN MAKERS.  (They’re burpees in disguise)

200: Bent Over Rows

300: LBCs

Phase III (Lazy Dora)

50 Sumo Squats Coupon overhead (Al Gore with coupon) (switch every 10)

100: Coupon Bench press (Plank every 20)

150: LBCs (6 inches) (switch every 30)

Mary

We had time (about a minute), but YHC totally jacked this one up.  My apologies for not understanding Ultra’s desire to do mountain climbers.  We did about 20 seconds of plank once I got my act together.

COT: HIMs are called to lead

The Royal Military Academy at Sandhurst has a simple motto: Serve to Lead

1 Peter 5:2-3: Be Shepherd’s of God’s flock that is under your care, watching over them – not because you must, but because you are willing, as God wants you to be: not pursuing dishonest gain, but eager to serve, not lording it over those entrusted to you, but being examples to the flock.

 

Moleskin:

Lots of gas in the Ao this morning.  Sometimes it smelled like salami (not fun to lunge through with your mouth open).

YHC made it this time he had the Q.  Lots of well-aimed and truly deserved knives in the back for missing last week’s Q.

 

Announcements:  A few opportunities to volunteer:

https://www.northsuffolkrotary.com/oyster-roast

https://tysfoundation.enmotive.com/events/2022-santa-claus-shuffle