AO: THE RANCH
QiC: Mr. Miyagi
Date: 05/16/2023
Title: Abs of steel!
Number of HIMs: 9
Dado, French Press, Patches, Pergo, ShamWow, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer
Downward dog and cobra
Torso stretch and butterfly stretch
TTTs and SSHs
Tha Thang:
Four stations – each station is a corner of a square.
Go retrieve cindy.
Start at the first corner and work clockwise to get to each corner – that's one round.
Four exercises:
1st corner – WW2s w/ cindy
2nd corner – gas pumpers w/ cindy
3rd corner – flutter kicks IC w/ cindy
4th corner – American hammers w/ cindy
For the first round, do five of each exercise, then add five more for each round you complete. Went about 5 rounds.
Then we completed a round of Mary with cindy exercises – curls, lawn mowers, tricep extensions, and others…….
Take cindy back home.
COT:
Honker farm ruck 5/20
Mini Groruck Charleston 6/10
Prayers for fellow F3 men in our region. Let's all try to keep in touch with each other.