The virtual shovel flag was planted (BTW – where is the shovel flag?  I haven’t seen that thing in years), the disclaimer was read, and 8 men met on a damp, but pleasant morning at our local Harris Teeter.  Here is what they did:

The Thang:

Easy jog to the back of shopping center and circle up:

All in cadence:  SSH x 25, Merkin x 10, Cherry Picker x 15, IW x 20, Squat x 20, Pretzel crunch x 10L/10R, Wide arm merkin x 15.

Mosey to front parking lot and circle up for Tabata:

8 exercises; 8 reps each, 20 secs exercises w/10sec rest.  4 min/exercise for a total of 32 minutes.  Today we did:

1. Carolina Dry Dock
2. LBC’s
3. Squats
4. Mountain Climbers
5. Hello Dolly
6. Jumping lunges
7. Merkins
8. Burpees

COT

Whoo hoo – no rain this morning!  I love the Tabata.  You get a great workout in a short period of time without having to move around much.  We did very little running today, but I think everyone got their money’s worth.  Today’s Tabata started off easy enough, but the jumping lunges, followed by the merkins and burpess produced  some good moaning and groaning from the Pax  (the Q sufferred in silence!).   It was a privilege to lead a hard working group and a true blessing to be together this morning.

Announcements/prayers/praises

The Fort Xmas party, Dec 19.  Everyone who is anyone will be there so don’t miss it!  Plenty of tickets and free parking still available.  F3 Dads Star Wars movie on Dec 20.  Consider purchsing your Xmas tress through the Nashville Giving Tree (see Twitter).  A great cause led locally by our own Sharknado.   There is a Children’s Attention Home event this Saturday, Dec 7. – fun for you, your 2.0, and a lot of very special kids.  Check Twitter for more details.

Prayers for those struggling in relationships, poor health, and injury