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