AO: THE RANCH
QiC: ShamWow
Date: 03/25/2023
Title: Lucky Draw
Number of HIMs: 17
2 Piece, Betty Crocker, Door Jam, Mr. Miyagi, Patches, Sakrete, ShamWow, Sparky, TestTube, Tin Cup, Vinyl
Number of FNGs: 2
Name of FNGs: Kraft, Thin Crust
WarmOrama:
ex1-shoulder stretch
ex2-tricep stretch
ex3-cross leg toe touch
ex4-ttt
ex5-plank, stretch each side
ex6-5 merkins
ex7-side straddle hops
Tha Thang:
mosey long path to get cindy
take cindy to draw bucket
Divide into groups of two and each team draws a card. Cards have station #s and there are 3 bonus cards. Carry cindy w/you.
station 1 (10 reps)
-blockee
-lawnmower
station 2 (20 reps)
-decline merkins
-lunges
station 3 (30 reps)
-tricep ext
-squats
station 4 (40 reps)
-curl
-kbs
station 5 (50 reps)
-chest press
-shoulder tap
bonus cards
-20 burpees
-run to flag and back
-run to dumpster and back
Partners choice between murder bunny/lunge/bearcrawl between cones in the grass. 5 rounds.
cindy to bed
mosey long path back to flag
COT:
Prayers of healing for Hank, Cortney, and 3s Company. Sakrete's mom and father in law. Raphael has been working hard for many months on his black belt.
Taco Ruck in April
Honker Ruck in May