AO: THE RANCH
QiC: ShamWow
Date: 01/11/2024
Title: B.U.R.P.E.E.
Number of HIMs: 8
French Press, Gadget, Gumbo, Orange Juice, Quikrete, Sakrete, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-arm stretch
ex2-touch toes
ex3-ttt
ex4-arm circles
ex5-plank, calf stretch, under fence, runner stretch
ex6-ssh
Tha Thang:
11s- burpees, jump squats
mosey to get cindy
perform each of the following exercises
25 curls
25 ohp
50 kbs
50 chest press
100 american hammers
100 calf raises
after each exercise, bear crawl to the center of the lot and perform 3 burpees
mosey to the end of the lot and perform 3 burpees
mosey back for the next exercise
COT:
Announcements
– 1/20 Summerville, SC convergence/fundraiser in memory of Bellator
– 1/20 Tybee polar plunge
Prayers
– those affected by storm damage in the southeast
– pax going through though times
– sick/injured pax
*we are all here to support each other, check on one another, leave no man where you found him