AO: THE RANCH
QiC: ShamWow
Date: 08/13/2024
Title: Wet Pancakes
Number of HIMs: 7
Mr. Miyagi, Orange Juice, Pergo, Short Circuit, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-leg stretch each side
ex2-ttt
ex3-chinooks
ex4-plank, runners stretch
mosey to get cindy w/stops
1- slow squat
2- don quixote
3- ssh
Tha Thang:
pax performs 1 of 8 exercises until the timer returns
timer
murder bunny length of the cone path
flip the spool 5 times
exercises
ex1- curls
ex2- burpees
ex3- ohp
ex4- weighted squats
ex5- merkins
ex6- kbs
ex7- blockee
ex8- chest press
back to the flag for-
stretch
round of mary
COT:
announcements
-spartan training tomorrow
-spartan trip 24th
-go ruck black box #2 this sat
-this sat men’s breakfast 8-9 Countryside Baptist Church
-men’s legacy Fri Sept 6 Sid Bream speaking Countryside Baptist Church
-summer revival Aug 25, 26, 27 Countryside Baptist Church
prayers
-test tube father in law heart cath
-BC and other injured PAX
-Short Circuit's M's grandmother