Date: November 12, 2021
AO: Firepit
Qic: Noble Virus
PAX: Vespa, Winger, Clickbait, Delorean, OT, Licker, Cocoon, Noodle, Whoopi, Braddock, Hackface, Maytag, Beans, Red Tees, Bartman, Movin on Up, Dr. Claw, Flava, Hoser
Pre and Warmup: Jorts
Warm-O Rama:
SSH x 44
Good Mornings
Michael Phelps
4x4's (Merkins, Shoulder Taps, Plank Jacks, Mountain Climbers) x4 sets
Mozy the long way around the school on the path, stopping four times for four burpees
Thang:
Dora one partner runs while the other does the exercise:
104 Merkins
204 Squats
304 LBC's
Divide into teams of two for a relay race
While one person was running the remaining team members held an Al Gore, plank, or did SSH
Team 1 was winning till Hackface cheated
10 Burpee punishment for all
Mozy to the playground
4 sets of 10 with Dips, Derkins, Swerkins
Moved over to the school and got back in our teams
Bear crawl relay race and then a crab walk race
Everyone else held a wall sit, until too much MC occurred and we switched to burpees.
Mozy back to the start just in time for some Good Mornings to finish it out
Prayer request: Flava's wife as she looks at a career change
Moleskin:
I have been a part of F3 for four years now and it has been a blessing to spend a lot of that time with you all. ISI is real and I am grateful for it, the accountability, comradery and push to strengthen each other is what keeps me coming back and looking forward to the next four+ years.
- Noble Virus
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