AO: THE RANCH
QiC: Orange Juice
Date: 11/14/2024
Title: Cocaine and Bears
Number of HIMs: 4
Orange Juice, Pergo, ShamWow, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Plank into Merkins and calf stretch
-Little baby arm circles
-TTT
-5 rooster burpees
-Hamstring stretch
-Raise the roof
Tha Thang:
Pair up and complete the following exercises. You know the drill, one is the timer while the other does the exercise.
Timer:
-Cocaine Bear Crawls
One pax bear crawled 5 parking spaces while completing a Merkin at each white line. The Merkin required your nose to touch the white line hence the name “Cocaine Bear Crawls”!
Exercise:
-100 squat calf raises
-200 dips
-300 Shoulder Shrugs
-200 dips
-100 squat calf raises
After completing the workout, we put Cindy to bed and completed a round of Mary back at the flag.
COT:
Announcement:
RH convergence, I will be at the Ranch at 4:45am Saturday morning if you want to carpool
Prayers:
Local woman that drowned in car accident