Fitness, Fellowship, Faith

Day: November 15, 2022

Rain Dance

Busted out the rain dance this morning.  All the heavy lifting brought down the wets, only moments after we finished the COT!

WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
Imperial Walkers – 10 IC

Pledge

This is F3. I am a professional at something, just not this. If you continue to follow me, you will be disappointed.

Thang
Kettle Bell Swings – 10
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
LBCs – 10 IC
American Hammers – 10 IC

Overhead Press 10 IC
Curls 10
Kettle Bell Swings 10

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

Zombie Walk down & Back to first lamp post

Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC

Flutterkicks 15 IC
Windshield Wipers 20
American hammers 10 IC

Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10

3 Minutes of Mary & Boom!

 

Announcements:
X-mas 5k,  Dec 3 X-mas party,  Ultimate frisbee after Turkey day, Day after Thanksgiving Lunch at Ray Nathan’s

Prayers: Huckleberry, Turtleman, All new parents, Nutria’s brother-in-law, Tube’s M, Radar’s sister

Rhyne’s alliance comes to Folsom

Been a while since I’ve Q’ed, 530 hits and we get started!

Warmup

SSH, Toy soldiers

We head for the blocks, taking them to the nearest light pole. Block work at the top of the hill, at the tennis court parking entrance do the other exercise.

2 sets / 20 reps

Blockees at the top, Burpees at the bottom

Thrusters at the top, Lunges at the bottom

Upright Rows 10 each arm at the top, Merkins at the bottom

Then we circled back up at the launch, Low plank while the group counted to 60 which was pretty funny.

Gearwrench told me about an ab exercise he learned this past weekend using the format of the iron hulk, instead of merkins/ shoulder press you do Bigboys/ American hammers with three merkins between. TIMES up!

Announcements- ultimate frisbee thanksgiving day, Christmas party December 3rd

Prayer Requests- quite a few shared this morning and I can’t remember all, but here are some-

Huckleberry, Wichita family new baby coming, my dad, soldiers, our community!

Remember you have an impact everywhere you go, whether home, work, the store… wherever! Be an encouragement! We all need someone to sharpen us! Push us to be better! And we need to be doing the same for those around us! Preaching to myself here.

Thanks for the opportunity!

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