AO: THE RANCH
QiC: Sweet -n -low
Date: 03/11/2025
Title: Jump Water Curls
Number of HIMs: 9
_Not Registered, Mr. Miyagi, Orange Juice, Pan Am, Sakrete, ShamWow, Snuggie, Sweet -n -low, Tofu
Number of FNGs: 1
Name of FNGs: Finch
WarmOrama:
Mikey Phelps with disclaimer, 5 core principles, and mission statement
TTTs
Plank
Runners stretch
Motivators (5) – penalty burpees
Burpees to save for horn honk which we later cashed in
Indian Run rotating lead (SSHs, merkins, squats, calf raises)
Pick up Cindys
Tha Thang:
Set up play pain station:
1. Jump Rope (50)
2. Curls (20)
3. Bucket of Water & Cindy (cone & back)*
Number off, 1 thru 3
Roll Dice – pax do AMRAP until next man runs to island #3, does the exercise and returns.
The remainder do the exercise as directed by the dice.
2 – Blockies
3 – Squats
4 – Derkins
5 – OHP’s
6 – Curls
7 – Triceps
8 – Burpees
9 – Lunges
10 – Merkins
11 – WW2’s
12 – Flutterkicks
*If any water is spilt, Pax is on honor to scream out and we all do 7 burpees!
If all water is spilt, we all do 30 burpees!!!
Props needed: 2 Cindys, Cones, JumpRope, Bucket, Dice, Speaker / iPhone
We did a fair share of burpees, merkins, derkins
We also had a couple of spills and a few got to demonstrate their JumpRope skills
COT:
Praises:
Shamwows neighbor Michelle
Sakrete’s sister Kristen improvement
PanAm – forthcoming Kairos prison weekend
Family of Roland Dan
Big Mike healing
Tyler job
Petition:
David Pollacks wife – brain cancer
Myles – some improvement
Good time of sharing!
Welcome and named FNG Finch
Sakrete’s quote from 83 year old man in grocery store:
“Better than I deserve and blessed to be here.”