AO: THE RANCH
QiC: _Not Registered
Date: 04/29/2023
Title: Clog BD Q II
Number of HIMs: 8
Clog, Door Jam, Orange Juice, Patches, Sakrete, ShamWow, Sherman, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up from the ground up. Plank and stretch while repeating the 1) disclaimer, 2) the mission: plant, grow and serve small workout groups for men for the invigoration of male community leadership and 3) the 5 core principles: free of charge, open to all men, held outdoors, peer led and ends in a COT.
TTT, DQ, Imp Walkers, Hillbillies, sprinklers, LB arm circles, chinooks, mosey around the AO, 21 (this was a tight group today…no penalty burpees issued!)
Tha Thang:
1) Modified fun run: 4 stations. Base routine: 1 burpee, 2 squat, 3 merkin, 4 mtn climbers and 5 LBC. Multiply the base reps by the station number. 3 rounds. Final count: 30 burpees, 60 squats, 90 merkins, 120 mtn climbers, 150 LBC.
2) Grab Cindy and cirle up. 25 reps each: curl, OHP, kettlebell, grave digger. AMRAP: curl, OHP and grave digger.
3) Railroad Track: stand arms length apart, drop to a plank, last in line jumps over each PAX until he ends in a plank, next PAX goes. Repeat until all have completed 3 rounds.
4) Inchworm Bear Crawl: like an Indian Run except you are bear crawling. As soon as you are passed, join the line bear crawling to the front. Repeat until all have completed 3 rounds(ish)
COT:
The Ranch will be closed on 5/6/23 for the convergence at The Foundry beginning at 6 am.