AO: LAKE MAYER
QiC: Spread Eagle
Date: 08/31/2022
Title: Not a Recovery Day
Number of HIMs: 11
diapers, Focker, Hoochie, Joanna, Pelosi, Puff, The Situation, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Boilerplate F3 disclaimer read while stretching OYO
5 Penalty Burpees for YHC not bringing flag (again). Thanks @Joanna for stepping up with Islands flag!
SSH aloud to 5, then silent to 21 then 5 PB's
TTT X12
Don Quixote X 8
Baby Birds EW X 12
RTR w/ Calf Raise X 12
Tha Thang:
Mozy ~8 steps to traffic circle, stacked workout without letting Cindy touch the ground until round 8. This workout seemed not so bad on the index card.
Round 1: Curls x 10 then rifle carry Cindy around circle between each round back to your spot
2: Add Bent Over Rows
3: Add Cindy Swings
4: Add Cindy Squats
5: Add Cindy Tricep Extensions (YHC learned how to do these today)
6: Add Cindy BBS
7: Add Cindy Press
8: Add Cindy Merkins
Lunge walk with Cindy around circle then rinse & repeat in descending order to round 5, then due to time complete one complete round.
4 Min MARY:
50 LBCs OYO
25 Reverse Crunches OYO
Plank to review core principles, passed 100%
Mad respect for the group of Army men and women completing an 8 lap, full gear ruck for a total of about ~12 miles at the lake this morning. Humbling.
COT:
Count, Name, Pledge
Tampax VQ at Skidder AO tomorrow ITG
Islands AO Iron Pax Week 0 tomorrow ITG
We should all try to focus on our form more and encourage other PAX as we continue to get better
Prayers for those struggling with recent suicides, prayers for us to lead and reach out to those who may or may not be struggling. Prayers for F3, us as leaders, husbands, fathers and world conflicts.