AO: THE RANCH
QiC: Sweet -n -low
Date: 07/02/2024
Title: Ranch Hands
Number of HIMs: 7
Backfire, French Press, Mr. Miyagi, Orange Juice, ShamWow, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer / Planks / Runner & calf stretches, merkins
Moseyed around church stopping for lunges
Picked up Cindys and went to the corral
Tha Thang:
15 reps.
· Lead rotates – peer lead
· Pull Exercise from bucket
· Do 3 fingertip burpees, then do exercise in que or cadence.
· If green dot on exercise, we run a lap. If not, next man draws, and leads.
· Only exception is if burpees, only 5 reps.
EXERCISES:
BURPEES
MERKINS
SQUATS
WW2’S
OHP’S
CURLS
TRICEP EXT
CHEST PRESSES
KB SWINGS
LUNGES
PULL-UPS
EMMY’S
LBC’S
We did a little running around and between 60-65 burpees counting rooster, nameorama, etc.
Most if not all were FINGERTIP BURPEES
COT:
Thur., 4th of July – 0500 at The Ranch and TBD at Underground
Convergence for Foundry July 27
Spartan training for ALL tomorrow at Pooler 04:45
Prayers:
Family of Drew Martin
New FNGs – recruit, welcome and support
Summer church camps – eternal decisions being made by students
Prayer for revival for our nation amidst the chaos and corruption.
I have signed up for next Q at The Ranch on Thursday 7/18.