16 Gathered at Bill Fay Park, aka Double Play-AO (Area of Operation). Purpose of F3 shared. Disclaimer provided. ….First Order of business was to say the Pledge of Allegiance. Didn’t happen, as Fireant drives up late and his Double Play squad calls him out. I have to oblige and request he lead us in 5 burpees for lateness. Second Order of Business, now is Pledge of Allegiance (covers removed, no slouching, men and women died for the stars and stripes and defend her still today). FYI: Termite got his name last night, spilled Merlot and was here! Cockroach made it a 2nd time and brought an FNG. We named him, Bidet………..(get his story). Warmed up a little with arm circles forward and backward. Stretch to the R/L/C. …….Count off by 2’s. CWang showed from ENC, NICE Brother. His 1st, thanks for the support.

Everybody had dumbbells or bricks. Goggles brought his wife’s pink 3 pounders. Two Lines, Staggered, Single File. We all assumed the merkin position to start us off for:  ‘Men-Makers’ explained and demo’d

‘Men-Makers’ – (with weights, complete a merkin, do a burpee with the weight, do a merkin, proceed via bear crawl 5 steps. Rinse and repeat until 5 burpees are completed). Rinse and Repeat in the Southern Direction.

Jack Knife Webbs: 1 Merkin to 5 Weighted Hallelujahs up to 10 Merkins to 50 Hallelujahs.

Circle Up for some ‘Fun Facts’ (things not known by another) and exercises. These fun facts were shared individually. That person would then lead us, using weights. We started with sets of 10. Progressed to 20, then 30, etc. EXERCISES: Curls. Pecs. Triceps. Lats. Military Presses. Rows. Squats. Shrugs. Swings. V-Ups.

Gat as far as we could. Stretched on our backs for 20 seconds. 8:00 am stop.

Let’s name that FNG. Nasty was a previous. Mike is his name. Bidet is his F3 name.

YHC Prayed us out: Trooper Lee Howell and his family. Nash County Sherriff Deputy who died in line of duty. My niece Jaime, recovery from reconstruction surgery. Nation. Our President. Our Vice President. The US Cabinet. Our 1st responders. Our military. COVID related recovery and healing. Be the salt and light for someone today.

Announcing: Prayer Group, Salt Light, Q-Source. CSAUP-12 Days of Christmas pain a thon next Saturday. Toys for Tots, today. Congratulations Gopher with 100 posts this year!!! (beauty contest, 2nd place behind Fire-Ant).

Bangarang. Oh, on the lips.

Cold-Cut is out brothers. Until next time…………………………………………..

 

 

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