AO: THE RANCH
QiC: French Press
Date: 09/19/2023
Title: Light work
Number of HIMs: 9
Mr. Miyagi, Orange Juice, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hamstring stretch
Arm circles
Various other movements
Push-ups 10 oyó
Tha Thang:
4 blue buckets marked the track. There was Honker blue bucket PTSD in the air… calmed the crowd, assured them we wouldn’t do Honkers. Since they did expect something we did 5 Merkins at each bucket going out 1/4 mile then 5 Jillian Michaels coming back at each bucket.
50 over Cindy burpees
50 squats
50 OHP
50 thrusters
50 chest press while fluttering
Put Cindy away, ran about another 1/4 mile to the flag.
0539 with a minute to spare we did super slow in cadence merkins.
COT:
Announcements:
Go Ruck
Let folks know where I work we are hiring. If someone needs a job reach out.
Prayer:
Sweet ‘n lo niece
All our F3 buddies injured physically and mentally.