AO: THE RANCH
QiC: ShamWow
Date: 11/21/2024
Title: Dou-chaé
Number of HIMs: 8
Backfire, Orange Juice, Pergo, Sakrete, Sweet -n -low, TestTube, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– Seated Stretches
– Plank, Leg Under
– TTT
– Don Quixote
– Low Slow Squats
– SSH
Tha Thang:
Long mosey to get cindy
Partner up and head to a station. One PAX performs exercise A while the other PAX performs B exercises. Each groups decides if they want to break it up. Take a lap before going to another station.
Station 1
A – American Hammers
B – 20 Squats
– 20 Burpees
– 20 Side Lunges (total)
– 20 Ray Charles IC
Station 2
A – Flutter Kicks
B – 20 Dips
– 20 Lunges
– 20 Squat Jumps
– 20 WWIs
Station 3
A – LBCs
B – 20 Decline Merkins
– 20 Incline Merkins
– 20 Merkin Over Cindy
– 20 Chest Press
Station 4
A – Box Cutters
B – 40 Calf Raises
– 40 Monkey Humpers
– 40 Shoulder Taps (total)
– 40 Gas Pumpers (total)
COT:
Bridge Run in December – Speed4Need
Bourbon Exchange launch party/selection – 11/22
Spam 50 Miler – 12/14
RH Football Game, Saturday after Thanksgiving
Praise, Charlie is home in therapy