Grab your sand bag and mosey to the dance floor. We left the sand bags by the fence around the back of the dance floor.

Warmorama:

Welcome to the F3 Core Principles each worth 5 burpees. Great way to get everyone warmed up.

Creed also worth 5 burpees, followed by some Sun Gods and Michael Phelps.

Mosey to the round about at the front door of the school for some really slow (4 count down / 4 count up)  Merkins (elbows against the ribs style) 10 was enough to make a few pax groan. But wait the fun has just begun. Across the driveway are some wonderful benches for 10 really slow dips. (4 counts down / 4 counts up). Again the groans…

Mosey back to the dance floor where used the sand bags for calf raises (30 each leg and 30 both legs). These are some muscles that we will all notice after the workout.

Mosey back toward the round about moving the sand bags to a halfway point and dropping them off. At the round about we did another set of really slow Diamond Merkins (10) followed by 20 regular dips. Next were left leg steps up knee raises (20) followed by a final set of 20 regular dips. Ending our time at the benches with the final 20 right leg step up knee raises.

Mosey to the parking lot for pulsing lunges (about 20) between the lines. Right Side lunges dragging the back foot back to the starting line of the pulsing lunges followed by left side lunges dragging the back foot across the parking lot again.

Mosey to the area we dropped the sand bags for some improvised pull ups. Pairing up with a partner each team used a bar held by one pax straddling the other while his partner (laying on the ground) did lateral pull ups between his legs. (set of 20, then 15 then 10 switching after each set). Video next time as some of the pax were really into it.

Mosey back to the round about for the final set of really slow Wide Merkins (10).

Mosey to the end of the parking lot where we left the sand bags for some 80% sprints about 70 yards. Mosey back to pick up the sand bags and run a second 70 yard sprint at what ever effort you could muster carrying the extra weight.

Final mosey back to the flag for a 30 second, on your six, legs up 6 inches and hold.

COT

Daisie was our 6th man today and shared his struggles with the holiday. Thanks for being vulnerable. Also had a praise for losing 2 inches around his waist since starting F3. The weight is coming off and that’s a big win!!!

Prayers for those traveling for the Holidays. Also for those that have lost loved ones or struggle during this time.

Mole Skin

Be aware that everyone of us influences others we don’t even know about. It is really evident when your children do something just like you and when you see it you realize where they got it from (not always positive).

We are to be a light to others. Let them see Christ in you. Especially during this season.

Great workout! Good Hot Chocolate! Awesome fellowship!