AO: THE RANCH
QiC: ShamWow
Date: 10/08/2024
Title: Out of Bounds
Number of HIMs: 14
Dorothy, Gumbo, Mr. Miyagi, Orange Juice, Pan Am, Patches, Pergo, Sakrete, Short Circuit, Sweet -n -low, TestTube, Vinyl, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-leg stretch each side
ex2-ttt
move locations
ex3-chinooks
ex4-arm circles
move locations
ex5-plank, runners stretch
Tha Thang:
-PAX takes turns rolling the football down the field
-the further it goes the less number of reps the group will do
-an out of bounds roll = 10 blockees
-PAX that rolls calls the next exercise – OYO, cadence, or on Q
exercises part 1
ex1-curls
ex2-squats
ex3-ohp
run a lap as a group
exercises part 2
ex4-kbs
ex5-merkins
ex6-grave diggers
run a lap as a group
COT:
-Welcome back WooHoo!
-The Ranch AO Q transfer 10/19
-Pray for FL hurricane impacts
-Don't want for FL friends to reach out to you, invite them now