AO: THE RANCH
QiC: ShamWow
Date: 08/29/2024
Title: Semi-partial-mini-IronPAX Prep
Number of HIMs: 8
French Press, Mr. Miyagi, Orange Juice, Pan Am, Pergo, Sweet -n -low, TestTube
Number of FNGs: 1
Name of FNGs: Pan Am
WarmOrama:
ex1-leg stretch each side
ex2-ttt
ex3-chinooks
ex4-arm circles
ex5-plank, runners stretch
ex6-seated stretches
ex7-ssh
Tha Thang:
partner-up
dora
run a lap as a group
85 hr merkins
8 burpees
85 ww1 situps
8 burpees
85 goblet squats
8 burpees
85 dips
8 burpees
85 ohp
8 burpees
85 flutter kicks ic
8 burpees
85 kbs
8 burpees
run a lap as a group
COT:
announcements
– prison ministry training coming up
– men's conference w/Sid Bream speaking in 8 days @ Countryside
prayers
– Countryside pastor shoulder surgery
– Xcel mentoring event at high school