AO: THE RANCH
QiC: ShamWow
Date: 05/07/2024
Title: Ranch Dressin'
Number of HIMs: 10
Falcon9, French Press, Gumbo, Mr. Miyagi, Orange Juice, Sakrete, Sweet -n -low, TestTube, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-arm stretch
ex2-touch toes/stretch to each side
mosey to warmup stop 1
ex3-ttt
ex4-arm circles
mosey to warmup stop 2
ex5-plank, calf stretch, under fence, runner stretch
mosey to stop 3
ex6-ssh
Tha Thang:
pickup cindy
dora
100 ohp
5 burpees
200 kbs
5 burpees
300 american hammers
5 burpees
200 jump squats
5 burpees
100 upright rows
partner runs past the island and performs 5 colosseums
COT:
announcements
-BC will begin posting and hosting spartan workouts in the coming weeks
prayers
-Sakrete's mom, waiting on medical results
-Short Circuit advancing in career