AO: THE RANCH
QiC: ShamWow
Date: 10/22/2022
Title: Talkin' Bout Track Practice
Number of HIMs: 8
2 Piece, Door Jam, French Press, Sakrete, Sherman, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side-to-side stretch (disclaimer)
15x through the tunnel
12x chinook, each direction
12x little baby arm circles, each direction
Tha Thang:
Mosey to get cindys
Rifle carry cindys back to flags/start lin
Start running the 'track'
After every lap do lap# x 2 of-
-Overhead Press
-Merkins
-Dips
-Lawnmowers (LR = 1)
After every 5th lap hold AG until the next catches up
Long route, any carry, to put up cindys
Mosey back to flags
Mary-
10x WWII situps
10x box cutters
10x little baby crunches
10x WWI situps
COT:
Speed4Need Dec 3 Bridge Run 10k
Praise & Prayer for Sakrete's friend
Sweet-n-low PAX family member accident, coworkers' spouses
Group encouragement and appreciation