Conditions: Unseasonably warm temps with a drizzle at the end of the workout

F3 and Covid Disclosures

WARMARAMA

SSH, Imperial Walkers, Michael Phelps, TTT, Stump Jumpers, Bat Wings, Squats, run around the church and pick-up coupons

THE THANG

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, CmSquats 25. Run around the church.

Set 2: Superman Burpee 5 OYO, Hand release merkin 10 SC, American Hammers 15 , Kettle Bell swing 20 SC, Bonnie Blair’s 25. Lunges.

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. Skip out, backwards run back.

Set 4: Prison Cell Burpee 5 OYO, Wide arm merkin 10, Hello Dollies 15, Chest lift 20 SC, Monkey Humpers 25. Bear crawl.

Set 5: Manmaker Burpee 5 OYO, Carolina Dry Dock 10, Alabama Prom Date 15, Murder Bunnies 10 out 10 back, Side Straddle Hop

Return the coupons. 8 minutes of Mary dealer’s choice.

CIRCLE OF TRUST

Countarama, Namearama

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

ANNOUNCEMENTS

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.

December 2ndF 3:30 today at Scully’s

MOLESKIN

Splashing of Merlot by Divot at the end of the fifth set of exercises as vertigo kicked-in.

The Pax ran 1.25 miles in the rain after the  workout so that YHC could complete his Quad P for the day.