AO: THE RANCH
QiC: Mr. Miyagi
Date: 04/13/2023
Title: "X" marks the spot!
Number of HIMs: 3
ShamWow, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer in plank position
Downward dog and cobra twice
Runners lunge stretch
Various leg stretches
Tha Thang:
The workout is in a "X" formation.
We went to wake up cindy. Start from the center of the "X", do 3 burpees. Run 100 feet out to the end of the each extension, do x30 of an exercise and run back to the center. The goal is to rinse and repeat for 4 rotations, and each extension has 4 different exercises. We did these together as a group. At the end we took cindy home.
Extension 1:
Hand-release merkins
Curls
Tricep extensions
OHP
Extension 2:
Lunges(total)
Squats
Calf raises
Jump squats
Extension 3:
WW2
American hammers(each side)
Flutter kicks(IC)
Freddy Mercurys(each side)
Extension 4:
Mountain climbers(each side)
Groiners
SSH (IC)
Monkey humpers
Each PAX did 54 burpees, including the nameorama.
COT:
Continued prayers for Lisa Bush Patches daughter
Praise for ShamWow's mom who is up and walking from knee surgery.
Taco ruck on 4/22
The Honker ruck on 5/20