AO: THE RANCH
QiC: ShamWow
Date: 02/13/2024
Title: Staying Alive w/Bear Claws
Number of HIMs: 10
Mr. Miyagi, Orange Juice, Pippette, Pumbaa, Sakrete, Short Circuit, Sweet -n -low, TestTube, Tin Cup
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
ex6-ssh
ex7-hold plank, keep medicine ball in circle
Tha Thang:
bear crawl staying alives to 4 points
at each point do jump squats (10 at the first point, then 20, 30, etc.)
when you return from each trip perform the exercises below
after you finish both rounds pickup the 6
round 1
ex1- 10 blockee
ex2- 10 colosseums
ex3- 50 curls
ex4- 50 chest press
ex5- 100 american hammers
round 2
ex1- 10 burpee
ex2- 10 bonnie blair
ex3- 50 squats
ex4- 50 ohp
ex5- 100 ssh
COT:
announcements:
– upcoming Spartan races
prayer requests:
– Torrence family
– Short Circuit's grandmother
– Sakrete M's grandad