AO: THE RANCH
QiC: Sakrete
Date: 01/18/2025
Title: 3 stations 500 reps
Number of HIMs: 6
Bluey, Orange Juice, Pan Am, Sakrete, ShamWow, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hang in middle of TTT position and do flamingo stretch and disclaimer.
LBAC forward x15 IC
Hillbillies x 10 IC
LBAC reverse x 15 IC
Don Coyotes x 10 IC
Overhead clap x 15 IC
Seal claps x 15 IC
Couple other leg exercises
5 rooster burpees
Tha Thang:
Grab Cindy and head to front of church via wood side of church. Rifle carrying Cindy to big awning at entrance of church.
Run through plan for workout making stops at each of 3 stations. 1st station- big awning. 2nd station- little awning. 3rd station- flag pole
The idea is to complete 100 reps of each exercise at each station. 5 exercises per station. You are free to them in any order and can move to next station at you will. Only caveat is you have to move to next station with someone. No solo movement. Mode of transportation is running.
Station 1- Arm Station
Curls
Tri cep extension
Chest press
Bent over rows
Around the worlds
Station 2- Abs station
Nolan Ryan’s 100 each arm
WW1
American Hammers IC
Flutter kicks IC
LBCs single count
Station 3- leg station
Squats
Calf raises
Lunges
Jump squats
Bobby Hurleys
Work through workout plan until about 0652 and return Cindy home
Church had Mens breakfast this morning. Pergo greeted us with a horn honk. Made him do 5 burpees with us. Hoser and Sanders also decided it was a good idea to honk the horn. They also joined us for another 5 burpees
The smell of bacon cooking then greeted us back at the flag
COT:
Countarama
Namarama with burpees
Great to have Bluey join us. Mumble chatter was strong this morning.
Prison ministry opportunity- brought to our attention by Pan Am.
Prayer request: continued prayers for my sister and BiL during pregnancy and OJs friends father