AO: THE RANCH
QiC: TestTube
Date: 11/14/2023
Title: Can you Count to 30
Number of HIMs: 5
French Press, Orange Juice, Pippette, ShamWow
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Cross leg hamstring stretch, switch leg. Quad stretch, calf raise. Don Coyotes, through the tunnels. Plank, right arm up, left arm up, runner stretch, recover, Moroccan night clubs, chinooks, Michael Phelps.
Tha Thang:
Warm up mosey. Ran to the basketball goal(RIP), 5 Navy Seals, ran to the drain, 5 Navy Seals, run to the front corner of church parking lot, 5 merkins, run to other front corner of church, 5 merkins, run to dumpster, 5 Navy Seals, run to the 4 posts, 5 Merkins. Wake Cindy up.
Calling out exercise, 30 reps then hold Al Gore until everyone finishes. Then burpees together
30 Curls
5 burpees
30 Tri Ext
5 burpees
30 Lunges
5 burpees
30 Ohp
5 burpees
1 min plank- 30 sec up/30 sec elbows
1 min plank- 30 sec up/30 sec elbows
30 LBCs
30 leg lifts
30 sec side plank elbow (both sides)
30 WW2 Twists
30 Curls
30 Tri Ext
30 Lunges
Take Cindy home, circle at the flag, on your 6. Right leg over left knee lay back and stretch. Switch legs and stretch. Sit up and reach for toes stretch. Left leg bent back quad stretch, switch to right leg bent back quad stretch.
COT:
Announcements: Thanksgiving Football Game
Prayers for 8th grade group traveling to Washington DC