AO: LAKE MAYER
QiC: Kirby
Date: 07/29/2026
Title: Sassy's 2nd Lake Lap
Number of HIMs: 13
Cardone, Cooter, diapers, DJ Scribbles, Flo, Joanna, Moonpie, Puff, Quack, Sassy, Sloppy Joe
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Neck roll-customary
shoulder shrugs forward/reverse
right over left shoulder, reverse
right over left arm, reverse
michael phelps
right over left hamstring stretch, reverse
TTT-10 IC
right and left hamstring stretch while spread
IW -10 IC
WGS- extended version
Tha Thang:
Reverse lake lap – mosey a pole, sprint a pole, walk a pole, stop for work
each stop 2 burpees then stack 10 of each as we work to the pullup bars
-peter parkers
-skaters
-hillbillies
-j-lo
-mountain climbers
-toe touches
at pullup bar do 10 pullups and mini jumps over track line while waiting
next stop
-hand release merks
-superman
Indian run to the flag for time
COT:
COR, NOR, forgot the pledge due to the loud gate opening truck
Friday run day is at Fore-syth 5:15
Prayed for Quack's friend Don recovering from heart surgery, praise for Dean's new healthy baby, and Cooter's M transitioning out of a job. Grateful for these men of F3, the ability to get out and exercise and push one another, help us to lead well and give us wisdom O Lord Amen.