AO: THE RANCH
QiC: ShamWow
Date: 12/28/2023
Title: Ring Hookin'
Number of HIMs: 3
French Press, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-arm stretch
ex2-touch toes
ex3-ttt
ex4-arm circles
ex5-plank, calf stretch, under fence, runner stretch
mosey to front of church
ex6-ssh
mosey to get cindy
Tha Thang:
one pax plays the hook and ring game until they win. remaining pax performs a single exercise until ring is hooked.
exercises-
merkins
curls
ww2
grave diggers
kbs
squats
each pax takes a turn drawing a card
exercise and rep count are on the card
pax chooses between oyo, on q, or cadence
draws-
ssh
rosalita
backward run
incline merkin
arm circle
squat thruster
low plank
high, slow flutter kick
high knee
sprint
abc
sprint
bear crawl
monkey humpers
COT:
take care of your body, just like vehicles and other things our body's need regular maintenance (ex- recent full body scan), get as much info from scans, tests, bloodwork as you can.
pledge & pray