AO: THE RANCH
QiC: Sakrete
Date: 09/05/2024
Title: Island Hopping Sakrete Style
Number of HIMs: 11
Falcon9, Orange Juice, Pan Am, Pergo, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube, Tin Cup, Wax On
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Your very typical Sakrete WarmOrama.
Flamingo stretch both legs with disclaimer.
Arm across chest-both, arms behind head-both with Core Principles, Mission Statement and Credo
Plank into runners stretch
Leave arms up until instructed to drop: LBAC forward/reverse, seal clap, over head clap, raise the roofs, chinooks (only forward) All IC x 15
Tha Thang:
Gather two cindies each and gather at AC unit in front of kids building at church
The rest of workout and how far you go will depend on you.
At starting point 5 each of OHP, Tri Cep Ext, Curls.
Farmers carry to next island and add 5 reps to each exercise. Continue Farmers carry to each island adding 5 reps each island until you reach basketball goal then begins working back through parking lot. Same rules apply.
At some point (each PAX made their own choice) complete 100 WW1 and 200 calf raises.
OJ was absolutely on fire and set pace all morning
Paid that burpee rooster 5
COT:
Countarama-11
Namearama with calf raises (or burpees if you choose)
Spoke about the awful shooting at Appalachee High School. Talk with your kids about being kind to everyone.
It’s ok to have feelings about events like this. In fact it’s normal. Don’t bottle them up.
Pergo mentioned about the men’s conference at Countryside Friday night. Sid Bream speaking.
Speed for Need events coming up. Check channel for details.
IronPax on Saturday