12.9.22 The Christmas Spirit

AO: Lightning Rod

QIC: BobEvans

PAX: Goon, Herbie, Red Curry, Steamy Nix, StrayCat, Output

Conditions: 37 Cloudy, wet surfaces, dark, gloomy, but in the spirit!

Warm up – With upbeat Christmas Music

  • The full BeatDown finishes when the music stops
  • Side straddle hop x20 IC
  • Imperial Walkers x 15 IC
  • DonQuoties x 10 IC
  • 3rd graders x 11 IC
  • Halos x 10 IC

The Thang

Mosey to field.

The half Murph today with continuous upbeat Christmas Tunes.

The Half Murph is 2 laps around the track, 50 pullups, 100 merkins, 150 squats and 2 laps to finish.

When the second man is finishes the half Murph the pax does Mary.

  • Freddy Mercuries x 20 IC
  • Box Cutters x 10 IC
  • Fast Flutter kicks x 20 IC
  • Double Leg Lifts x 10 IC
  • Penguins x 10 IC
  • American Hammers x 10 IC
  • Plank x 25 IC
  • Mountain Climbers x 10 IC
  • Peter Parkers x 10 IC – That’s with a merkin 🙂
  • Jane Fonda’s x 10 IC (each side)

Mosey back

Finish the last song with Squats IC.


With the holidays here, Christmas, Advent, Hannukkah, etc, depression and lack of good family times can add to our weight. But I look to Jesus as my hope and it’s my faith in Him that fuels my fire even when my parents get divorced or other stuff happens. It is my hope that this group of men, meeting in the gloom, will keep each other accountable and check in with each other during these holidays. I love what FreeLunch started a few months ago, Food as Fuel Challenge, which several of us are doing. It’s been challenging to cut out sugar, dairy, and grains but it’s been so good to do it together. Yes, I broke down and had some ice cream this week, but overall I am way healthier than I have been in the past and that’s what F3 is about. Challenging each other “As iron sharpens iron, So a man sharpens the countenance of his friend.” – Proverbs 27:17 – That’s what we are doing.


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