AO: THE RANCH
QiC: Mr. Miyagi
Date: 05/09/2024
Title: Never skip leg and ab day
Number of HIMs: 13
Backfire, Beethoven, French Press, Mr. Miyagi, Orange Juice, Patches, Pergo, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank position, turn body to the side and raise an arm, switch positions and raise the other arm.
5 core principles and mission
Runners lunge stretch
SSHs
Mosey a lap around the church.
Tha Thang:
Part 1:
11's:
Bonnie Blairs and V-ups
10 of the 1st exercise, run, 1 of the 2nd exercise.
9 o the 1st exercise, run, 2 of the 2nd exercise.
Back and forth until it's 1 and 10.
Part 2:
All PAX are in a circle, except for one, which is the timer.
The timer does 30 squats.
Everyone else does an ab exercises called out by the timer.
The timer is rotated out.
COT:
Prayers for Sakrete's mom waiting on test results
Prayers folr Torrance and Drew Martin about to start chemo therapy.
Spartan training starting next week.