AO: THE RANCH
QiC: ShamWow
Date: 02/24/2024
Title: Repeat that again…
Number of HIMs: 9
Betty Crocker, Bogey, Chicken Fry, Olive Oil, Sakrete, Short Circuit, Vinyl
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
ex6-21s
Tha Thang:
11s w/burpees & carolina dry docks
grab cindy
start with 10 count of the following exercises
ex1- jump squats
ex2- curls
ex3- chest press
ex4- colosseums
ex5- ohp
rifle carry cindy first set of cones
run to church and perform
ex1- 5 ww2
ex2- 5 plank jack
run to the first set of cones
lung walk w/cindy to the second set of cones
bear crawl w/cindy from the second set of cones to the third
increase rep count by 10 and repeat
mary
-box cutters
-american hammers
-stretch
COT:
announcements
-3/23 region ruck downtown
prayers
-short circuit's grandmother
-many new babies for pax across the region