Warm Up

10 burpees

20 ssh IC

30 squats

mosey to a spot for 30 dips

mosey to the parking deck

5 burpees

20 merkins

20 squats at each level of the deck

Then we hit up some Dora at the top

partner 1 sprint to the end of top level and back while partner done a workout.

200 Big Boys

300  LBC

400 Flutters

Finished that and picked up 5 Burpees at each level on the way down to the bottom.

Get to the bottom, partner up again for

100 Australian shoulder taps

100 wall sit air presses

100 Australian mountain climbers

while the other guy ran around the parking lot right outside of the parking deck.

Mosey to the benches for 30 dips

Head back to the start

Time is up


Christmas Party Saturday 7:00 at Lewis farms

Prayer Request

There were several request this morning  but there is nothing our father can not handle! We’re prayer warriors and we need to step up for our fellow brothers and families and lift them up to the lord daily!

Thank you for the opportunity to lead today. Downtown is where I started F3 over a year and a half ago and it was cool to  Q a workout there.

Round Up