AO: THE RANCH
QiC: ShamWow
Date: 07/25/2024
Title: 7-11s
Number of HIMs: 11
Dorothy, Falcon9, Gumbo, Mr. Miyagi, Orange Juice, Pippette, Sakrete, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-arm stretches
ex2-arm circles
ex3-ttt
ex4-plank, calf stretch, under fence
ex5-merkins
mosey to get cindy
Tha Thang:
11s but with 7 exercises on each side
side 1
-curls
-chest press
-ohp
-lawnmower right
-lawnmower left
-bent over row
-blockees
bear crawl (alt lunge) between sides
side 2
-colosseums
-jump squats
-calf raises
-bonnie blairs
-squats
-monkey humpers
-burpees
COT:
announcements
-F3CE convergence 7/27 @ the dance
-Effingham county schools, prayer day at the schools 7/27
-watch for potential Effingham community project with The Foundry
prayers
-baby Smith
-baby Bradwell & mom
-Mr. Miyagi's M