WARM-A-RAMA: Mosey around the track, stopping each quarter to warm up.
20 – Side Straddle Hop
20 – Imperial Walkers
24ish – Sun Gods (snuck in 5 burpees OYO – couldn’t resist!)
Split into groups of 3 for the Thang.
The Thang:
Groups of 3 tag teamed exercises on each side of the 50 yard line. Partner A started exercises at Station #1. Partners B and C ran to Station #2, where Partner B started exercises and Partner C ran back to Station #1 to relieve Partner A. This morning required a little math to keep a cumulative count of each exercise.
Station #1 (with weights): 150 Overhead press; 150 WWII Situps; 150 Curls; 100 Squats.
Station #2 (no weights): 100 Merkins; 150 Plank Jacks; 150 Dips; 150 Mountain climbers.
… rinse and repeat.
Mary: 20 Box Cutters, 20 Low Dolly’s, 20 Freddie Mercury’s, 20 American Hammers.
FNG: Jeremy Lahr – Welcome! 3 kids, twin daughters in college, son 16, Northern Indy, 5 yrs in NC, Purdue 95 … obvious F3 name … Hoosier! Email- Jeremy.lahr@gmail.com
Announcements:
Slum Lord/Butt Fumble – Judy’s Chair – Dec 7 2nd F event at Gate City Growlers– Judy will be there – need $500 to get another $1,500 match.
Slum Lord/TPS – Spartan Sprint – April 9
J-Love – Fridays at lunch – Bible in 2 yrs
Matlock – Prayer request – his Mother was diagnosed with cancer – lift her up in prayer.
Wojo –
- F3 shirt orders – 9 days left to order to guarantee holiday delivery – need 12 of each style/color to complete an order.
- Dec 10 – 2nd Holiday Gala – sign up! – Elks club – $30 per person/$60 per couple – DJ
- Dec 9:00-11:00 – Wojo’s Jingle Bell run in Raleigh – Daughter Kate’s Cape Crusaders – join us!
Please join our team:
www.jbr.org/raleigh/katescapedcrusaders
Or make a donation:
www.jbr.org/raleigh/katewingate
Crawlspace –
- Jan 7 – Disney Half Marathon for ParentProject.org for MD.
- Dec 11 – Nutcracker – Crawlspace as “Dad” – resending link
Jitterbug – 3rd F – Panera Lawndale today at 6:30
Matlock – Wizard of Oz – he’s the TREE!
COT: Ball of Men / Prayer – Thanks Slum Lord!
Thanks for giving me the opportunity to lead!
Huffy
PAX: Wojo, Heisenberg, Flapjack, Streamer, Bodett, Butt Fumble, Tommy Boy, Slum Lord, Long Time, J-Love, Avocado, War Eagle, Houlahan, TPS, JitterBug, Corn Hole, Jeremy Lahr (FNG Email- Jeremy.lahr@gmail.com), Nomad, Crawl Space, Scooby Doo, Polar, Flow, Macgyver, Huffy
QIC: Huffy
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