AO: THE RANCH
QiC: Sakrete
Date: 07/27/2023
Title: Arm Burner
Number of HIMs: 7
Patches, Pergo, Sakrete, ShamWow, Short Circuit, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Hang to stretch hamstring and discuss Core Principles
10 calf raises IC
Hang to stretch hamstring and discuss Mission Statement
10 calf raises IC
Right arm stretch to discuss positive event from week
Left arm stretch
Right arm stretch behind head
Left arm stretch behind head
Flamingo stretch each leg counting around circle
Mosey to gather Cindy
Tha Thang:
Rifle carry Cindy back to same parking lot we started in but at the back.
200 curls/200 tricep extensions/200 chest press. (Had 2 other exercises but didn’t get there)
Exercises to be done OYO taking a break at 3 different points in each set of 200 (PAX choice on when to take break. Mandatory 3 breaks)
Buy out to take break is 10 shoulder shrugs
Whenever you took break 1- run towards where Cindy lives and where asphalt meets grass turn around. 5 colosseums.
Buy into circle is 10 shoulder shrugs
Same for break 2 and 3
Break 2 run to middle island in back parking lot and do 5 colosseums
Break 3 run to the road. 5 colosseums
15 around the worlds on Q (block start out front and rotate around body. When block returns to front- hard count of 1)
5 colosseums OYO
Rifle carry Indian run to stow Cindy.
COT:
Teachers and students going back to school. Sasquatch Saturday 0545 at Forsythe. Don’t be late.
Prayers for folks in our region dealing with injury or mental funk