AO: LAKE MAYER
QiC: Flo
Date: 03/27/2023
Title: Flo’s 2nd VQ
Number of HIMs: 7
Beaver, CPAP, Hot Pocket, Kirby, Skinny Dip
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
Abe Vigodas
TTT
Arm Circles
Flamingos
Tha Thang:
Mosey to the pull ups bars, stopping at every other light pole, stacking the following exercises
5 burpees
10 Carolina dry docks
15 jump squats
20 merkins
25 Bonnie Blair’s(easy way)
30 toe touch into calf raises
At the pull up bars
10 pull ups
10 BBS
9 chin-ups
11 BBS
8 pull ups
12 BBS
Working down to 1 and alternating pull ups and chin ups and working up to 19 BBS
Fartlek(alternate mosey and fast pace run at each light pole) back to the flag
COT:
COR
NOR
Pledge
Prayers for Hoochee and his mom, Father Firmin, Tiny’s family. Praises for this group of men. Let us all be a light to others this week. Let us not forget the other aspects of F3. Embrace the 2nd and 3rd F.
Speed 4 Need run this weekend at the Publix Women’s 5K/Half marathon. Sign up and support it.
Start prepping for the Murph that will take place Memorial Day weekend. Skinny is leading an EC half Murph on Mondays at 4:35(I believe). Come do what you can and get better!
Continue efforts to raise money for PACK.
2nd F opportunity this Friday at Back River Brewery on Tybee around 530-6? Skinny can confirm