AO: THE RANCH
QiC: Orange Juice
Date: 07/11/2024
Title: 11’s *3
Number of HIMs: 10
Backfire, Falcon9, Orange Juice, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Little baby arm circles forward and reverse
-Seal clap
-Series of leg stretches
-Plank and recite the Credo and Core Principles
-Ab workout which consisted of 25 flutter kicks in cadence, 25 Freddie Mercury in cadence, 15 Gas pumpers in cadence, and 25 LBC,s on Q. These were done without rest.
Tha Thang:
3 rounds of 11’s
Round 1:
-Weighted squats
-Burpees
Round 2:
-Thrusters
-Lunges
Round 3:
-Tricep Extension
-Merkin
By the end of each round you will have completed 55 reps of each exercise while running approx 50yards every time you switch exercises.
One of the Pax finished the exercise (I will give you one guess!) and most were on the 3rd round when time was called.
I vote that Mr Miyagi and Sacrete are partners in the next wheel barrel race!
COT:
Good discussion about how F3 has had a positive impact on all of us. Announcement about the upcoming convergence at the Ranch. Sacrete challenged the group to look for opportunities to reach out and help someone, there are opportunities all around us. Congrats to Backfire on his 1 year anniversary with F3.