AO: THE RANCH
QiC: Mr. Miyagi
Date: 11/30/2023
Title: In a rotating fashion
Number of HIMs: 7
French Press, Sakrete, ShamWow, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome Coccyx(Leland Wear) who's downrange from F3 Chattanooga
Disclaimer while doing Michael Phelps
3 penalty burpees for the rooster crowing
Leg cross stretch and 5 core principles
Runners lunge stretch
10 merkins OYO in plank
TTTs x15 IC
21s followed by 5 penalty burpees
Moseyed around the church to get some cindys
Tha Thang:
EMOM
1 minute of work
15 seconds of rest/rotation
Stations:
HR Merkins
Weighted squats
American Hammers
Curls
Burpees
Calf raises
WW3
OHP
Lunges
V-ups
Return cindy to bed.
COT:
Since F3 is peer led, we encourage all PAX to lead a workout of their choice. There is no criticism about how you lead. We all help each other out in becoming better men in our everyday lives.
Prayers:
Bellatore in Summerville in hospice at home with cancer, prayers for the family
Baby Parker
Bridge Run on Saturday
The Ranch will still be open on Saturday at regular business hours.