AO: THE RANCH
QiC: Sakrete
Date: 12/30/2023
Title: Stump meets The Ranch
Number of HIMs: 9
Door Jam, French Press, Mr. Miyagi, Pippette, Sakrete, ShamWow, Spokes, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Explained a recent acquisition of a stump that used to reside in Jacksonville and has since been relocated to Effingham County. From here until end of workout stump will not hit the ground. FFIO (Fing Figure It Out)
15 LBAC forward
15 LBAC reverse
10 over head clap
10 seal claps
10 raise the roof
-All done IC-
10 TTT
Flamingo stretch to discuss core principles, mission statement and credo
10 Imperial Walkers
Wake Up Cindy
Tha Thang:
Station 1- Air condition units by building
Station 2- First island
Station 3- Second island
Station 4- Third Island
Station 5- Island with basketball goal
OYO PAX would do 10 reps at station 1, 20 at station 2…etc up to 50 at station 5. Once station 1 was complete run to station 2 and back. Rifle carry Cindy to station 2. Repeat until completing station 5 then begin working way back down. If made it all the way back down rep count was 250
Exercises performed at each station were OHP; Curls: tricep extensions; chest press
Stow Cindy and set Stumpy back down
COT:
Countarama- Namarama with burpees
DJs mom recovering from knee suregery; friend at church with emergency surgery- recovering now; brother
French Press going to be a grandad
YHCs M good report from breast scan
Prayers for Bellator and the entire Summerville SC region.
Convergence and fundraising opportunity in Summerville for Bellator 1/20