AO: THE RANCH
QiC: Sakrete
Date: 02/27/2025
Title: Johnny Cash Sprints Farms Carry and Burpees
Number of HIMs: 6
French Press, Pan Am, Sakrete, ShamWow, Sweet -n -low, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hang in middle stretch; down to right; down to the left.
Michael Phelps to discuss principles
Arms across and behind stretch to discuss mission statement and credo
Shoulder burn warmup. Don’t drop arms until end. All done IC x 10
LBAC forward; LBAC reverse; seal clap; over head clap; raise the roofs and Moroccan night clubs
Flamingo stretch
TTT x 10 IC
Wake Cindy up- 2 each
Return to parking lot with flag.
Butterfly stretch.
Leg bent and other straight out and reach to touch toes both sides
Tha Thang:
At curb with flag. 5 curls, 5 tricep extensions, 5 chest press. Farmers Carry both blocks to church and back. Add 1 rep to each exercise and then sprint to church and back
Rinse and repeat adding 1 rep each time. Odd number reps- farmers carry; even numbers sprint
Also in honor of Johnny Cash’s birthday yesterday we played a bunch of Johnny Cash songs. Every time song changed pay 3 burpees. All of his songs are short. Paid the man 8 times. Betty have had a full on aneurysm with all country music
COT:
Countarama-6
Namarama with burpees
Scout and Miles dealing with sickness (kids)
YHC sister
French Press daughter in Army basic training
Pledge-pray and on our way