AO: THE RANCH
QiC: Door Jam
Date: 08/26/2023
Title: Just moseying around…
Number of HIMs: 7
Gut Shot, Orange Juice, Short Circuit
Number of FNGs: 2
Name of FNGs: Linguine, Salsa
WarmOrama:
Leg stretches
Don Q 10 IC
Tutti stretch
Calf stretch/cobra
Runner's stretch
Butterfly
Burpees 3 OYO for late FNG (Salsa)
Tha Thang:
Mosey around to the front, pausing for 3 burpees OYO for Mr. Rooster
Merkins 15 IC
Slow squats 50 IC
WWIs 30 OC
Mosey to the back lot
Bearcrawl/crawlbear suicides – 6 cones set up at 4yd spacing, start at the island
Flutter kicks 20 IC
Quick water break
Mosey some more, Bernie back to the old basketball hoop
Dips 20 IC
Calf raises 70 OYO
LBCs 40 IC
Mosey to the dumpster lot, lunge the length to the curb
Collect Cindy and circle up
Lawnmowers 20 each arm OYO
Curls 20 IC
OHP 10 IC
Chest press 20 IC
Freddie mercs 20 IC
Mosey around some, stop for a water break
Circle back up
OHP 10 IC
Derkins 10 IC
KB swings 20 OYO
Rifle carry Cindy back home
Mosey to flag, circle up
Boat canoe for finish
COT:
Growruck explanation
Welcome FNGs Salsa and Linguine
Prayers for pastor's wife with terminal cancer
