AO: THE RANCH
QiC: ShamWow
Date: 03/09/2024
Title: Rain or Shine
Number of HIMs: 4
Clog, Pergo, 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-ssh
Tha Thang:
lightning pushed us to plan B…
grab cindy and circle up
curls to failure
squats to failure
two PAX each draws a card from the F3 workout deck
group performs the exercise on the winning card
various rep counts of the following:
carolina dry dock
lbc
incline merkin
squats
dips
ssh
arm circles
freddie mercs
merkins
burpee
butt kick
ranger merkin
plank jack
flutter kick
merkin
American hammer
diamond merkin
calf raise
squat thrust
backward lunge
COT:
announcements:
region ruck March 23rd
prayers:
Mr. Myagi and family sickness
Short Circuit's grandmother and family
Pergo's pastor returning from mission work in Jordan today