AO: THE RANCH
QiC: ShamWow
Date: 09/07/2024
Title: IronPAX Week 0 – Attack of the Frogs
Number of HIMs: 9
Mr. Miyagi, Pan Am, Patches, Sakrete, Sweet -n -low, Tin Cup, Vinyl, Wax On
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-leg stretch each side
ex2-ttt
ex3-chinooks
ex4-arm circles
ex5-plank, runners stretch
Tha Thang:
ex1- 100 thrusters – 5 burpees emom
ex2- 400m run
ex3- 100 burpees – 5 thrusters emom
COT:
-prayers for Tommie, nerve damage
-book club is reading Outlive by Peter Attia
-from men's conference, are you giving god your best?, how are you treating your spouse?
-prayers for children, parents, teachers, and administrators
-prayers for Patches daughter w/school
