AO: THE RANCH
QiC: Pippette
Date: 08/29/2023
Title: Aiken Legs
Number of HIMs: 11
French Press, Mr. Miyagi, Orange Juice, Patches, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Short and sweet.
Leg stretches. Through the tunnels. Burpees. Jog to Cindy’s.
Tha Thang:
Aiken Legs
100 squats
75 calf raises
50 lunges
30 jump squats
Bear crawl then lunge back
Bolt 45’s
100 half squats
50 Parallel to half squats
30 full squats
Bear crawl>10 burpees>sprint back
Mucho Leg-O
75 close stance squats
50 squats
30 wide stance squats
20 Bonnie Blair's
Extra
100 curls
100 overhead tricep extensions
100 lawnmowers
COT:
Sign ups still up for grow ruck. Still looking to hit 40.
Hurricane Approaching. Post in the slack if you need help with any damage from the aftermath.