AO: THE RANCH
QiC: Mr. Miyagi
Date: 04/30/2024
Title: Bustin' at the seams
Number of HIMs: 6
Backfire, Mr. Miyagi, Orange Juice, Sakrete, ShamWow, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
In plank, 10 merkins OYO
SSHs
Imperial walkers
TTTs
Michael Phelps
Arm stretches
Tha Thang:
Four cindys were needed
In between two islands, four pax performed these exercises in a rotating fashion:
Curls
WW2
Lunges
OHPs
Flutter kicks
Calf Raises
Tricep extensions
LBCs
Two pax were on sand bags – one on an island doing overhead throws with a sand bag and the other started at the other island and moved around both islands with the other pax doing the exercises in the middle, carrying another sand bag on his shoulders. When the sand bag carrier made a lap around, all pax rotated out to the next station.
COT:
Prayers for all PAX dealing with injuries.
For Mr. Miyagi doing Spartan Super this weekend.
Breakfast ruck at the Colosseum starting at 0400 and ending around 0800 at a breakfast place.