AO: THE RANCH
QiC: ShamWow
Date: 03/06/2025
Title: IPC comes back again!
Number of HIMs: 6
Orange Juice, Patches, Sakrete, Sweet -n -low, Tofu
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– move
– standing stretches
– plank, leg under, arm up
– move
– ttt
– chinooks
– seal claps
– move
– ssh
Tha Thang:
each set contains 100 reps
PAX chooses how many of each to do to complete the 100
run/move quickly with cindy after each set
set 1
merkins or squats
run/move quickly around 1st island with cindy
3 burpees
set 2
jump squats or triceps extensions
run/move quickly around 1st island with cindy
3 burpees
set 3
walking lunge or thrusters
run/move quickly around 1st island with cindy
3 burpees
set 4
curls or kbs
run/move quickly around 1st island with cindy
3 burpees
set 5
grave diggers or ohp
run/move quickly around 1st island with cindy
3 burpees
COT:
Don't settle for 'normal'!
Prayers for Michelle, Sakrete's sister, MacKenzie, Miles (and family).