Also present: Fairy Godfather and Cardio
It all started at 0529 at 35 degrees with only Chicken Noodle and Fairy Godfather, but we were soon joined and by Komen and eventually joined by Cardio, and this would certainly be a beat down he wouldn't want to miss, keeping up his reputation as Mr. Cardio. All of the Thanksgiving fixin's were wonderful but today's recipe would be simple. An official F3 disclaimer was given and…
WARMARAMA:
Take a lap around the greenspace with dynamic stretching: high-knees, butt-kickers, and elbow-to-ankle stretches, and back to the playground.
- SSH x 20
- Windmill x 15
- Cotton-picker x 10
- Pull-up x 5
- IST x 20
- Pull-up x 3
THE THANG: The Turkey Burner – Partner up. Both partners complete 20 merkins, 20 reverse crunches. Partners head opposite directions around Kiser Corner/Summers Walk loop (.5 mile loop), rendezvous on Leavitt Ln, 20 merkins, 20 reverse crunches, and go back the way you came. x 4
MARY:
- Pull-up x 3
- Pretzel Crunch right x 20
- Pull-up x 3
- Pretzel Crunch left x 20
- Pull-up x 3 (or 2. I don't remember)
MOLESKIN:
- As always, it was an honor to lead you fine men. Thank you for the opportunity and thank you for your accountability.
- Marshall – Nice job. You crushed it as usual.
- Komen – Great progress on your running. It's good to see you're healing up.
- Cardio – Great work. Thanks for pushing through your least favorite -cardio.
- Chicken Noodle – I don't know how you do it. It seems like the harder the work out is, the more you talk and laugh.
- FGF – You're a natural out there. Glad you're with us.
PRAYERS:
- Komen's friend Ashley has been through a lot lately including a car accident most recently.
- Cardio's friend from work. Pray for the White family who just lost their father and husband.
- FGF's friend Andrew having chest pains.
Matthew 10:30-33 30 But even the hairs of your head are all numbered. 31 Fear not, therefore; you are of more value than many sparrows. 32 So everyone who acknowledges me before men, I also will acknowledge before my Father who is in heaven, 33 but whoever denies me before men, I also will deny before my Father who is in heaven.
…hope you got your money's worth!
-Sparknut