December 20th, 2017 By Talladega

Five men- 5 dedicated, want-to-get-better, must-not-be-able-to-sleep men- showed up for some F3 fun yet we were missing one important person- the QIC!  The SignUpGenius spot was blank and it was 5:30 so we took off on our own.

 

Mosey through the parking lot with high knees and butt kickers

Circle up for warm-ups

• Michael Phelps OYO for 20secs or so
• Sumo Hillbilly Squats IC x10 (or maybe more)
• SSH IC x20
• Cotton Pickers IC x10
• LBACs forward and back OYO

 

Mosey to the cinder block pile, 10 Burpees upon arrival

• Outhouse Curls x12
• Goblin Squats x12
• Skull Crushers x12
• Shoulder Presses x12 (touch each shoulder x12)
• Chest Presses x40
• LBC x30
• Rinse and Repeat

Before departing, 12 more Outhouse Curls and 10 more Burpees.

 

Mosey to the covered entrance to the school for a 10-to-1 ladder

• Declines
• Bearcrawl to other side
• Inclines
• Lunge Walk back to starting side

 

Mosey to the raised flower beds.

• 10 step-ups each leg OYO
• Crabwalk around the inner circle of the raised flowerbeds
• 10 step-ups each leg OYO
• Walkcrab around the inner circle of the raised flowerbeds
• 10 step-ups each leg OYO

 

Mosey to the other covered entrance to the school.

• People’s Chair- 10 count both feet down; 10 count left foot up; switch to right foot up for 10 count; 10 count both feet down
• Donkey Kicks IC x12
• Rinse and Repeat

 

The covered entrance was so comfortable we stayed for Mary

• RBCs IC x12
• WWII x12 OYO
• Diamond Situps x12 OYO
• Merkins x12 OYO
• Mason Twists IC x13 (forgot to stop at 12)
• Low Flutter IC x12 (Turbine)
• Pretzel Crunch IC x10 each side (Hokie Pokie)

 

Recover Recover

 

Prayers/Praise/Announcements

• Pharaoh’s wife- praise that tests continue to eliminate possible causes but prayers for what is causing her pain, prayers she can find relief
• Hokie Pokie’s family members with cancer- praise that folks seem to be headed in the ‘getting better’ direction
• Turbine- praise for healthy recovery for missionary from church who experienced seizures after child birth
• Big Blue- prayers for extended family member having lung issues
• All- prayers for safe holiday travels, be it local or far away; praise we get to celebrate

COT/Pray it Out

The Dawg House

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