AO: THE RANCH
QiC: TestTube
Date: 10/03/2023
Title: 1 Year Anniversary
Number of HIMs: 12
Falcon9, French Press, Gadget, Mr. Miyagi, Orange Juice, Patches, Pippette, Quikrete, Sakrete, ShamWow, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Standing toe touch, plank, right arm up, left arm up, under the fence, downward dog, runners lunge, through the tunnels, Don Coyotes, chinooks forward and reverse, Michael Phelps, SSH 21
Tha Thang:
Run around church and make 3 stops
3 Navy Seals
6 Squats
5 WW2
Split into 2 Teams
Get 2 Cindy’s, 1 for each team.
Cindian Run (see what I did there?)
Indian run with Cindy. Cindy stays at the front. Last in line runs to front and is handed Cindy, continue until we reach basketball goal(RIP)
Leave Cindy’s, run back 3 islands, teams split into 2 lines. First person from each line runs down to Cindy, performs exercise while those in the lines perform a different exercise until that PAX returns. Runners should make a U ending at the other teams line.
Cindy Exercise:
20 reps
Curls
Tricep Ext
Line Exercise:
Plank, start on elbows
Al Gore
Plank
Al Gore
Mtn Climbers
Lunges
Plank
Al Gore
H/R Merkins
Calf Raises
Lunges
Flutter Kicks
Cindian Run to take Cindy back home.
Finish at the flag with some quick Mary
Gas Pumpers, John Boats slow and fast
COT:
Praise for Mr Phillips surgery, no update on French Press’s mother in law.
Grow ruck, speed 4 need