AO: THE RANCH
QiC: TestTube
Date: 11/19/2024
Title: Is This Still the Warm Up?
Number of HIMs: 9
Backfire, Mr. Miyagi, Orange Juice, Pergo, Sakrete, ShamWow, TestTube, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up on the move
1st stop: touch your toes right over left and left over right
Back to the flag: 1 burpee
2nd stop: Through the tunnels
Back to 1st stop: 2 burpees
3rd stop: Plank downward dog and under the fence
Back to 2nd stop: 3 burpees
4th stop: runners stretch and pigeon
Back to 3rd stop: 4 burpees
5th stop: arm circles and chinooks
Back to 4th stop: 5 burpees
6th stop: SSH
Back to 5th stop: 6 burpees
Mosey to get Cindy, pick a girl you don’t mind traveling with.
Tha Thang:
Circle up by the dumpster. Today is the 19th, nothing significant about that date but it’s close to 20 so all reps are 20
20 Curls/WW2’s
Carry Cindy to the next stop: 20 Tricep Ext/Freddie Mercs
Run back to the 1st stop: 2 Burpees
Farmer carry to the next stop: 20 Curls/WW2’s
Run back to the 2nd stop: 2 Burpees
Farmer carry to the next stop: 20 Tricep Ext/Freddie Merc
Run back to the 3rd stop: 2 Burpees
Rifle carry to the next stop: 20 Squats/Leg Lifts
Run back to the 4th stop: 2 Burpees
Rifle carry to the next stop: 20 Chest Press/V-Ups
Run back to the 5th stop: 2 Burpees
Take Cindy Home
As the rooster crows, we shall do 5 burpees:
5 rooster burpees
Everyone thanked Mr Miyagi for making sure we had our homework turned in.
COT:
Announcements: Bridge Run
Prayers: Miyagi’s wife, Sakrete’s dog/family, Buzz lightyear’s diagnosis, Dado’s father, and OJ’s Aunt