AO: THE RANCH
QiC: Sweet -n -low
Date: 06/29/2023
Title: Fantasy Island
Number of HIMs: 5
Sakrete, ShamWow, Sweet -n -low, TestTube, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank / disclaimer
TTTs
Runners stretching
21’s – nailed it
Tha Thang:
Fantasy Island
1st Island – bearcrawl – 10 burpees
Return 10 pull-ups
2nd Island – 20 lunges
Return 20 dips
3rd Island – 30 mtn climbers
Return 30 Derkens
4th Island 0 40 WW2’s
Return 40 curls
5th Island – 50 jump squats
Return 50 Jumpropes (or 75 SSH’s)
6th Isalnd – bear crawl – 60 American hammers
Return 60 (30 KB swings, 30 lawnmowers)
COT:
Sasquatch Ruck
Ruck Support
Prayers:
Sakrete’s mom
Spam’s mom
Jeremy – depression
Shamwows wife
Injuries
Encouragement