AO: THE RANCH
QiC: ShamWow
Date: 12/03/2022
Title: Shoulder Tapped Out
Number of HIMs: 7
2 Piece, Clog, Door Jam, Sakrete, Tebow, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side-to-side stretch (disclaimer)
Shoulder stretch
20x through the tunnel
10x chinook, each direction
10x little baby arm circles, each direction
Tha Thang:
Mosey to get cindys
Baseline to island and back-
– Suicides
– Bear crawl
– Sumo squat
Dora
– Overhead press (100)
– Diamond push up (200)
– LBC (300)
– Squats (400)
Lap with cindy and store away
Mosey back to flags
Mary-
20x- Box cutters
20x- LBC
60s- Plank
– Shoulder taps, last man standing (dj)
COT:
Pray for bridge run participants and speed for need runners/volunteers.