1st F 07/16/2024 Criss-Cross

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