Saturday 11/9
Conditions Rainy (wet) 68 degrees….. rain or shine
Chore principal and disclaimers and we were rocking!!!
Mozi We headed toward the dog park on a F3 jog pace which included Nur, high knees, butt kickers and kerioke. We made a u turn about half way and jogged to the BBall court for our warm up.
Warmup SSH, Strawberry pickers, swimmers, arm circles, imperial Walkers and BBS.
The Thang
The pax had to do each of the following exercises and before starting the next exercise we had to jog to a bench and do 10 tri-dips or 10 step ups. Then repeat the first exercise before going to the next one.
20 SSH 200
20 Hand claps 180
20 Squats 160
20 LBCs 140
20 Carolina Drydocks 120
20 lunges 100
20 American hammers 80
20 Merkins 60
40 Mountain climbers 80
10 Burpees
Pax members who finished quicker headed over to the hockey rink for a “7”.
COT
Please… everybody consider getting a Road ID braclet!
12/12 Salvation Army dinner. Background check is required.
12/17 Potluck picnic at Adventure Park for F3 and family!
Praises and Prayers
Thor’s son surgery went well
Recall’s son Jake surgery went well
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Prayers for Sarah and Katie
Prayers for the LWR neighbor we lost last week and the family and friends that new him! No road id band.
Again, thanks for having me be a part of F3
JD out…..