AO: THE RANCH
QiC: French Press
Date: 12/16/2023
Title: Sakrete Approved Beatdown
Number of HIMs: 10
Clog, French Press, Olive Oil, Pikachu, Pippette, Sakrete, ShamWow, Short Circuit, TestTube, Tin Cup
Number of FNGs: 1
Name of FNGs: Pikachu
WarmOrama:
Warm up, and disclaimer.
Plank w/r stretching
Oyo arm circles, MP, TTT.
Hamstring stretch
DCs
Slow 4 count Merkin to 5.
Tha Thang:
Home station 5 exercises
Round 1/5 reps, 2/10, 3/15…..
Deadlifts
OHP
Weight on back squat
Merkins
Weight in front squat
BC to the frisbee/marker. Do 5 burpees, and mosey to home station and move up 5 reps for next set.
COT:
Named Pikachu
Dry January, February, no one approved my suggestion for dry March….
Discussed go fund me for Sakrete friend in Summerville. Check out Sakrete post yesterday if you would like to donate.
Prayers- safe travels, relax and enjoy the holidays.