AO: THE RANCH
QiC: Mr. Miyagi
Date: 01/02/2025
Title: It's 2025. Happy New Year!
Number of HIMs: 10
Chicken Fry, Mr. Miyagi, Orange Juice, Sakrete, Sanders, ShamWow, Sweet -n -low, Tin Cup, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
5 core principles, mission and creedo
Arm and leg stretches
Grabbed cindy
Tha Thang:
The layout: Four corners with a center point.
Start at 1st corner, do the first exercise.
Then run to center point, do 25 SSHs and run back, then rifle carry cindy to next corner. Repeat process following this format:
Lap 1 – do 1st exercise at each corner
Lap 2 – do 2nd exercise at each corner
Lap 3 – do 3rd exercise at each corner
Lap 4 – do fourth exercise at each corner
Center point: 25 SSH – single count
Corner 1, 20 reps each:
Decline merkins
Crunches
Squats
Plank jacks
Corner 2, 20 reps each:
Curls
American hammers IC
Jump squats
Mountain climbers 2-count
Corner 3, 20 reps each:
OHP
V-ups
Monkey humpers – single count
Plank jacks
Corner 4, 20 reps each:
Tricep extensions
Flutter kicks IC
Bonnie Blairs – single count
Mountain climbers 2-count
Put cindy away.
COT:
Talked about making goals for the new year. The daily red pill channel is open for for ideas and suggestions.
Prayers for Sakrete's sister.
4 year anniversary for the Colosseum this Saturday at 0600 followed by breakfast