Handclaps are easy?

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”.



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


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…..