AO: THE RANCH
QiC: ShamWow
Date: 07/16/2024
Title: Criss-Cross
Number of HIMs: 12
Falcon9, Mr. Miyagi, Orange Juice, Pergo, Sakrete, Short Circuit, Sweet -n -low, TestTube, Tin Cup, Whirly
Number of FNGs: 1
Name of FNGs: Little Ricky
WarmOrama:
ex1-seated stretches
ex2-arm circles
ex3-ttt
ex4-plank, calf stretch, under fence
ex5-merkins
mosey to get cindy
squats and ssh along the way
Tha Thang:
everyone picks a station to start from
perform the exercise
use the mode of transportation on the card to move to any other station
stations
30 ohp
bear crawl
50 chest press
sumo squats
25 kbs
lunge
15 blockees
crawl bear
20 jump squats
bear crawl
25 ww1
sumo squats
50 american hammers
lunge
50 merkins
crawl bear
*while crossing from one station to another if you can reach out and tap someone they have to perform 3 burpees
*if two pax are headed to the same station the last to the station has to perform 3 burpees
COT:
welcome Little Ricky!
announcements:
-convergence w/foundry @ the ranch 7/27 6:30 AM
-state of f3 nation by dark helmet tonight 7/16 @ 8 PM on social
-speed for need events coming up, slack for details
prayer:
-Smith family, preemie
-Bradwell family, 3rd child, bp issues