The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 64 degrees and drizzling rain

FNGs: None

COP:

SSH x15

TTT  x10

Don Quixotes  x10

The Thang:

Mosey to get a block and gather at the picnic shed

Begin with a single file-line leader style loop around the park (leader dictates pace), followed by an exercise x12 reps as the exam to complete the grade.

Run the loop again, followed by the 1st grade exercise x 12 reps plus a second grade exercise x 12 reps.

Continue until 12 grades are complete adding an exercise for each grade.

Exercises:

1. Flutter kicks (IC)
2. Curls for the girls (OQ)
3. Alternating lunges (OYO)
4. Pickle pounders (IC)
5. Overhead Press (OQ)
6. Squats (OQ)
7. LBCs (IC)
8. Overhead tricep extension (OQ)
9. Monkey Humpers (IC)
10. American Hammers (IC)
11. Durkins (OQ)
12. Burbees (OYO)

Mary: No time for Mary

Numberama: 8

Namerama: Pretzel, Bob the Builder, Schrute, High Stick, Microwave, M&M, Minivan

Pledge and COT

Announcements: Anniversary convergence and party 1/25

Devo: Psalm 107:8  Give thanks to the Lord for his unfailing love and his wonderful deeds.

What if you woke up tomorrow with only the things you give thanks for today?

Take time today and every day to give thanks for all your blessing.

Moleskin:   YHC made a commitment to pick up a few more Q’s in 2020 and seized the opportunity to lead for the first time at Faultline. There were lots of mumble chatter early about a “cupcake” workout in reference to YHC’s beloved football team. The pax quickly realized this school did not have recess or lunch and there certainly were no CUPCAKES being offered. Great work to all the pax. Thanks for the opportunity to lead!