AO: THE RANCH
QiC: French Press
Date: 04/27/2023
Title: Don’t be a.
Number of HIMs: 7
French Press, Orange Juice, Pergo, Sakrete, ShamWow, Sherman, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Ran in place
Chinooks
TTT
Tha Thang:
Went to wake up Cindy.
Then Sherman decided to show up. Did some penalty burpees.
Two phase workout:
1- 40 sec excercise, 20 sec run
Merkin
Slow squat
Blockies
Lunge
Release merkin
Flutter kick
Squat thrust
High plank
Shoulder taps
American hammer
1 hand on Cindy merkin
Grave diggers
Low plank
Curls
Spider merkin
Toe taps on Cindy
Imperial walkers
Mountain climbers
Up and over Cindy
Deadlift Cindy
Burpees
2- mosey to opposite side of parking lot
3 sets total with a mosey to basketball hoop and back.
Murder bunnies
Reverse murder bunnies
Rifle carry
Returned Cindy
10 slow in cadence burpees
COT:
Announcements:
convergence coming up early May…
Prayer:
Speedy recovery for Patches, and Lisa’s continues recovery.
Prayers for the men and women at Gulf Stream.