AO: THE RANCH
QiC: Sweet -n -low
Date: 11/26/2024
Title: Don’t Be Scared
Number of HIMs: 12
Backfire, Falcon9, French Press, H.A.L., Pan Am, Pergo, Sakrete, Sanders, Sweet -n -low, Tardy, TestTube, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer with leg stretches
SSH’s
Modified Honker Start 40 sec burpees, 20 sec rest for 3 minutes
Run parking lot stopping once for squats
Tha Thang:
o Island, 5 burpees, run back, 20 Derkens
o Island, 5 burpees, run back, 25 OH press
o Island, 5 burpees, back, 30 triceps (ext & dips)
o Island, 5 burpees, back, 35 squats
o Island, 5 burpees, back, 40 curls
o Island, 5, back, 45 mtn climbers
o Island, 5, back, 50 Merkens
o Island, 5, back, 40 SSHs
o Island, 5, back, 20 PlankJacks
o Island, 5, back, 10 WW2s
COT:
Announcements – see Slack re Football, Bridge Run, and 50 mile hike
Cudos to Sanders and Tardy for showing up on their fall break so 3 burpees of honor for each
Prayers for Vinyl’s sister, Tiffany Pregnancy
Sakrete – good report on Charlie
PanAm – Kairos ministry
Pergo – holiday depression for many
Crosby family tragedy
Wray – knee / leg surgery
Miyaghi – wife
Remember our role as leaders and look for opportunities to encourage others.
Special thanks to HAL for his inspiration as we all thoroughly enjoyed working out to several of a medley of Beethoven Symphonies