AO: THE RANCH
QiC: Short Circuit
Date: 09/21/2023
Title: Rainy day backup
Number of HIMs: 6
Dry Rub, Pippette, Sakrete, ShamWow, Tin Cup
Number of FNGs: 1
Name of FNGs: Dry Rub
WarmOrama:
Disclaimer
Planks
Runners stretch
Tunnels
Imperial walker
Little baby arm circles
Tha Thang:
Moseying around with multiple stops each stop a pax picked an exercise to add
First stop:
5 burpees
Second stop:
5 burpees
15 jump squats
Third stop:
5 burpees
15 jump squats
15 merkins
Fourth stop:
5 burpees
15 jump squats
15 merkins
Wake up Cindy, 20 tricep ext IC
Fifth stop:
5 burpees
15 jump squats
15 merkins
20 tricep ext IC
20 lawn mowers each arm
Sixth stop:
5 burpees
15 jump squats
15 merkins
20 tricep ext IC
20 lawn mowers each arm
5 navy seal burpees
Seventh stop:
5 burpees
15 jump squats
15 merkins
20 tricep ext IC
20 lawn mowers each arm
5 navy seals
Put Cindy to bed
COT:
Prayers for injured pax
Prayers for short circuits friend
Prayers for sakretes friend