AO: LAKE MAYER
QiC: Kirby
Date: 01/18/2023
Title: Mild January Lake Trip
Number of HIMs: 11
Fauci, Flo, Focker, Hot Pocket, Joanna, Puff, salad, Skinny Dip, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side stretch – 10 IC
AV-10 IC
copperhead squat – 10 IC
Moroccan night clubs – 10 IC
Ray Lewis – 10 IC
RR-10 IC
TTT-10IC
Flamingo – each leg OYO
Hamstring stretch left and right -OYO
old school track stretch – each leg OYO
SSH – 20 IC
Tha Thang:
All Pax mozy around corner toward pullup bars
1st stop-30 side squats , 30 heels to heaven, 30 shoulder taps
Backpedal/Mozy/Karaoke to clearing by lake
Mozy to pullup bars
20 pull-ups total, 30 reverse lunges, 20 LBC
Mozy to lower bar
10 prisoner squats, 10 hanging rows, 15 freddie merks
Mozy to picnic table by bridge
30 plank jack, 30 mountain climbers, 15 step ups
Mozy to light pole
sprint to next light pole
Mosey to circle
merkins- 10 IC
Bonnie blairs -10 IC
Plank, low plank, side plank for 1 min
10 dirty dogs IC
Jailbreak to flag
COT:
COR, NOR
Pledge
Announcements –
Ruck at Skidaway Sat
PACK at Bethesda Sat – sign up with Beaver
Speed for Need- signup for races in Q1
Oyster roast at Tiny Tim's Feb 11 – HC if planning to attend
Prayers – Hoochee wellness
Gloryhole twins
Butterball's mom to qualify for liver
Kirby's mom who fell this week
Thankful for the F3 men, health to come out and exercise and sharpen one another, help us to be better men and leaders in our homes and community, give comfort and hope to those who need it.