AO: THE RANCH
QiC: Mr. Miyagi
Date: 11/07/2024
Title: Miyagi Birthday WOD
Number of HIMs: 9
Mr. Miyagi, Orange Juice, Patches, Pergo, ShamWow, Sweet -n -low, TestTube, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
In plank, calf raises and under-the-fence twice
Runners lunge stretch and pidgeon stretch
TTTs
Imperial walkers
SSHs
Tha Thang:
Birthday Q for me, Mr. Miyagi, and turning 40.
We met under the large awning, which was the starting point.
We did the following:
4 rounds of 7 exercises, 11 reps a piece
– WW2
– squats
– merkins
– V-ups
– colosseums
– fox holes
– American hammers in cadence
– run to the small awning and do 10 burpees and rin back
Finally, we did 84 flutter kicks (42 in cadence).
We did 40 burpees for 40 years.
COT:
Prayers for Patches' M and our nation
Richmond Hill Convergence on 11/16
Chad 1000 at the OG at 0600 on 11/11
Early Chad 1000 with the Colosseum at Pooler Rec at 0445 on 11/11