AO: THE RANCH
QiC: ShamWow
Date: 11/12/2024
Title: Up and Down
Number of HIMs: 8
Mr. Miyagi, Orange Juice, Pergo, Sakrete, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-leg stretch each side, middle
ex2-ttt
ex3-arm stretches
ex4-seal clap
ex5-ssh
ex6-plank, runners stretch
ex7-seated stretch
Tha Thang:
thunderstruck
rep count- 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5
ohp
chest press
curls
after performing 1 set of the exercises above mosey to the first island
after performing the exercise you have to return to the start to do 2 thrusters before moving to the second island
island 1
30 plank jacks
island 2
20 jump squats
island 3
10 burpees
COT:
Announcements: Carpool to Convergence on Sat (11/16) will meet at the Ranch, details on Slack.
Prayers: Mr. Myiagi's wife, Tin Cup traveling, Praise for C (child in and out of ICU), OJ's Aunt, SnL's Mom, Tin Cup family