AO: THE RANCH
QiC: Sakrete
Date: 02/06/2024
Title: Don’t Forget about the Calves
Number of HIMs: 8
Mr. Miyagi, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with rocking back on calves and low plank to discuss mission statement, core principles and credo.
10 TTT IC
Flamingo stretch both legs OYO
Toy soldiers OYO
LBAC forward and reverse x 15 IC
Overhead clap X 15 IC
Toy Soldier walk from flag to grass area (nearest Cindy locker)
Tha Thang:
Partner up. Stay together and push Staying alive (suicides but more positive) length of parking lot. 3 rounds
1st round- 3 stops- first row of parking of spaces, middle row by flag and far end by vehicles
2nd round- 2 stops dropping the far end
3rd round- 1 stop at spaces closest
Each round we picked speed up
10 sets of exercises with 25 reps each. After each set run to middle island and do 25 calf raises. Race someone back. (Did the race for first 3 rounds then abandoned unless PAX wanted to continue. Goal was to get heart rate up and keep it there throughout
Sets:
1) around the worlds (pass block around body. Every time it reaches the front is 1 rep
2) curls
3) OHP
4) Tri cep extension
5) chest press
6) RT arm lawn mowers
7) LT arm lawn mowers
8) flutter kick with block overhead
9) squats w/o block
10) dips with block on lap
Rinse and repeat until 0540.
On last set everyone sprint back to starting point
Stow Cindy
COT:
This workout will be recycled and rerun middle of July or August to see how the humidity impacts performance
Praise that Short Circuit and daughter had successful trip to visit grandmother
Prayers for Patches 2.0 battling illness
Reminder to teach your kids about folks with differences and how our “typical” kids can be advocates for those less fortunate but that’s on is to teach them
Please (nearly forgot), pray (thanks Sweet N Low) on our way
Mr Miyagi on tap for Thursday
Calves should be sufficiently smoked