AO: THE RANCH
QiC: Mr. Miyagi
Date: 01/16/2025
Title: Stacked
Number of HIMs: 8
Mr. Miyagi, Orange Juice, Pergo, Sakrete, ShamWow, Sweet -n -low, Vinyl, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
In plank, calf stretches and under-the-fence twice
TTTs
Don Quixotes
LBACs
SSHs
Grabbed cindy
Tha Thang:
Perform six exercises, doing the first one and then run a lap around the three islands. Rinse and repeat, stacking an exercise on top of each other one at a time. The movement in between the exercises are bear crawls and a bear crawl cindy drag.
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Format:
10 burpees (start)
Run lap
20 LBCs IC
(Bear crawl cindy drag)
10 burpees (start)
Run lap
30 weighted squats
(Bear crawl cindy drag)
20 LBCs IC
Bear crawl
10 burpees (start)
Run lap
40 merkins
(Bear crawl cindy drag)
30 weighted squats
Bear crawl
20 LBCs IC
Bear crawl
10 burpees (start)
Run lap
50 weighted calf raises
(Bear crawl cindy drag)
40 merkins
Bear crawl
30 weighted squats
Bear crawl
20 LBCs IC
Bear crawl
10 burpees (start)
Run lap
60 dips
(Bear crawl cindy drag)
50 weighted calf raises
Bear crawl
40 merkins
Bear crawl
30 weighted squats
Bear crawl
20 LBCs IC
Bear crawl
10 burpees (start)
Run lap
*** For sake of time, we ended the workout with doing the 50 weighted calf raises, bear crawl cindy drag, and then the 60 dips.
Put cindy away.
COT:
Prayers for Sakrete's sister's and bro-in-law's pregnancy
The YMCA playground cleanup this Saturday (pending weather)