AO: THE RANCH
QiC: Pergo
Date: 08/10/2024
Title: Keep on Rockin’ me baby
Number of HIMs: 9
Honker, Old Spice, Orange Juice, Patches, Sanders, ShamWow, Vinyl
Number of FNGs: 1
Name of FNGs: Sombrero
WarmOrama:
Plank with disclaimer and 5 core principles
Imperial walkers to Baba O’Riley.
Albatross Wings
Leg lifts to Bring Sally Up
Tha Thang:
Walk like an Egyptian ( Indian run style with pax lunge walking while the six runs to the front).
Top Gun (10 curls, 10 OHP, 10 Tricep extensions for 10 minutes. Also 3 burpees EMOM)
Dora in teams of 3 – 2 Pax work 1 pax runs
Round 1 150 Kettle Bell swings
Round 2 200 WW1’s
Next and final was ring of fire 1 merkin all the way around then 2 merks all the way around up to 5
COT:
Cor and NoR
Pledge and prayers
Welcome to Sombrero
All got 1% better