AO: THE RANCH
QiC: Sakrete
Date: 12/07/2024
Title: X Marks the Spot
Number of HIMs: 10
2 Piece, Door Jam, Mr. Miyagi, Orange Juice, Sakrete, ShamWow, Short Circuit, Sweet -n -low, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps with disclaimer and principles
Flamingo stretch with mission and credo (each leg)
Hang in middle w
Right arm across
Left arm across
On six reach to left foot/ right foot
Butterfly stretch
15 LBAC forward and reverse
15 raise the roof
15 seal claps
Sumo squat from one set of parking spaces to the next
Lunge walk to grassy area prior to Cindy’s locker
Gather block and meet on parking lot where colors planted
Tha Thang:
Station 1- Corner of parking lot at corner of church
Station 2- corner by Cindy’s locker
Station 3- corner by play ground
Station 4- corner by entrance
Completed first round together then released PAX at their pace
Complete station 1 and move to 2 then 3 and 4. Every time you crossed through middle do 10 colosseums/ 3 burpees/ 30 calf raises
Station 1- 20 each
OHP
Tricep extension
Curls
Station 2- 20 each
Rows left arm
Rows right arm
Chest press
Station 3- 10 each
Around the world (rotating block around body. 1 full rotation is 1
Nolan Ryan’s (in plank bring arm up and make motion as of you are hitting someone in headlock) each arm Thanks Robin Ventura
SSH
Station 4 15 each
Groiner
Plank Jack
WW1
Rinse and repeat as time allowed. Stow Cindy by rifle carrying her home
Promised no running and held that promise
COT:
AAR
Pledge
Prayers:
Vinyls sister pregnancy and potential move
YHC sister trying to get pregnant
Sweet N Lows son back issue
PAX running bridge
Pray
Coffeeteria on site provided by DJ