AO: LAKE MAYER
QiC: Flo
Date: 01/16/2023
Title: Finishing Cardinal’s VQ
Number of HIMs: 6
Beaver, CPAP, Hot Pocket, Kirby, Tiny Tim
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 SSH
10 Tempo Merkins
10 Flutter Kicks
10 Arm Cirlces-each direction
Michael Phelps
Tha Thang:
The gate was unlocked today so we worked out right on the other side. Just to say we did.
We completed Cardinal’s VQ today in his memory.
5 burpees
5 BBS
5 heels to heaven
Run to the circle and back(about 150 yds each direction)
Repeat for a 2nd round
10 burpees
10 LBC’s
10 mountain climbers
Run to the circle and back
Repeat for a 2nd round
15 burpees
15 air squats
15 Freddy mercs
Run to the circle and back
Repeat for a 2nd round
Hold Al Gore for the 6
20 burpees
Run to the circle and back
Repeat for a 2nd round
Plank for the 6
Lunge walk 25 yds and back
Bear crawl 25 yds and crab walk back
Mary
10 windshield wipers each side
10 X factors each leg
10 jingle balls each side
10 dirty dogs each leg
20 plank jacks
10 American hammers each side
20 LBC’s
Hold 6” for the last minute
COT:
COR
NOR
Pledge
Prayers for Hoochee and his family, Glory Hole and his newborns, Cardinal’s family and F3 brothers. Thanks and praise for my clear path report, this group of men, and for MLK Jr and the work he did.
Thanks for showing up today guys!! Feels good to be back!!