Folsom VQ

WARM UP

10 Gravel pickers In cadence

Side straddle hop IN cadence 20 count

5 Burpees on your own

SSH 15

5 burpees

SSH IC 10

5 burpees

SSH IC 5

5 burpees

Mosey to Flag Pole on the way to the top stop at every light pole  10 squats 20 LBC

Pledge at pole

Mosey to parking lot

Dirty 11’s  CDD and Big Boys, make sure to catch thy Burpee in the middle

Mosey back to tennis courts, on the way down catch 10 Merkins and 10 hillbillies at each light pole

Partner up in tennis court at the half way point

Do one Booyah merkin run opposite ways meet back do 2 Booyah Merkins at middles and so on to 10

The Cherry on Top, Sarlacc sending us in to the COT with Cherry Pickers.

1 Thessalonians 5:11 — Therefore encourage one another and build one another up, just as you are doing.

The verse is telling Christians to continue to encourage and lift up fellow followers of Jesus. The church of Thessalonians was already doing this but Paul was reminding them to keep going. I picked this verse to share this morning because I feel Its everything I love about coming to F3 workouts. Everyone is always building one another up. Whether it’s a fist bump or a “good work” after putting everything you have into a workout it makes you want to come out here and try alittle harder the next time. Coming has made me try to hold myself more accountable,  be a better listener and get alittle closer with God.  Y’all did that through encouragement. So always keep building each other up “just as you are doing”.

Announcements: Q school Jan 22nd, 2nd F lunch wed 19th noon @Buffalo Wild Wings, Feb 18-20 retreat in Flat Rock, May 14th Jump off Rock 1/2 marathon, Stogie Savage Race June 4th. Check out prayer list channel on Slack.

Prayer Requests: Big Pappy and his Mom, Wire Nuts wife and family, Gumby, Silas’ coach’s family, Wichita’s Mom, Round ups wife. Mayors wife.

Sarlacc took us out in prayer