AO: THE RANCH
QiC: Sakrete
Date: 04/04/2023
Title: Just a little Station Work
Number of HIMs: 10
French Press, Mr. Miyagi, Patches, Pergo, Sakrete, ShamWow, Sweet -n -low, TestTube, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank to discuss core principles
5 merkins OYO
Plank to discuss mission statement
10 shoulder taps OYO
15 LBAC forward and 15 reverse IC
15 TTT IC
10 hillbillies IC
Tha Thang:
Separate into stations spread out across back parking lot. One man at each station (2 stations will remain empty)
Man at station 1 is timer. Remaining stations do exercise listed until timer PAX returns to station 1. Then everyone rotates
Station 1- 50 calf raises. Mosey to opposite end of parking lot to basketball post. 3 burpees. Mosey around remaining stations
Station 2- curls for girls
Station 3- Bobby Hurley
Station 4- WW1 sit ups
Station 5- tri cep extensions
Station 6- monkey humpers
Station 7- LBCs
Station 8- chest press
Station 9- squats
Station 10- American Hammer (because we don’t do anything Russian)
Station 11- Kettle Bell Swings
Station 12- Bonny Blair
After all PAX went gather back at station 1.
50 calf raises on Q. Move to station 2 as a group. 25 curls for girls OYO. Move to station 3. 15 Bobby Hurleys on Q. Move to station 4 15 WW1 sit-ups on Q. Move to station 5 15 tri cep extensions OYO. 3 burpees IC. Station 6- 15 monkey humpers IC. Return Cindy home.
COT:
Prayed for ShamWows mom (knee replacement); Lisa Bush; Patches daughter (recovering from surgery)
TacoRuck coming up
Honkers Farm ruck coming up
Pledge pray on our way