AO: THE RANCH
QiC: Orange Juice
Date: 05/02/2024
Title: Super 21’s
Number of HIMs: 11
Backfire, Falcon9, Gumbo, Moana, Orange Juice, Quikrete, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Little baby arm circles forward and reverse
-Seal Claps
-Raise the Roof
-Shoulder stretch and Michael Phelps
-Plank while raising each arm
-TTT
-Hamstring Stretch
Tha Thang:
Super 21’s
Started with 1 Merkin and 1 LBC and continued with these 2 exercises until we completed 21 reps of each for a total of 231 Merkins and 231 LBC’s. There was a rest period after #10, #13, #15,#17, #19, and #21. During the rest period we completed 21 reps of calf raises or squats.
When the first pax finished we all went back to 17 reps to pick up the six and finish together.
To finish up we completed a round of Mary. Each pax member called out a core exercise.
COT:
Prayers lifted up for Sweet n Lows brother who was injured after falling. Prayers also lifted up for the teachers and students finishing up the school year.
The ranch will be closed this Saturday due to a ruck.