AO: THE RANCH
QiC: ShamWow
Date: 01/21/2025
Title: Icy Squares
Number of HIMs: 3
Orange Juice, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– stretch side to side, middle
– ttt
– plank, leg under
– chinooks
– ssh
Tha Thang:
11s with carolina dry docks on one side and squats on the other
graby cindy and move to back parking lot
4 corners
reps are 30, 25, 20, etc.
1
ex- kbs, ohp
mot- weighted lunge
2
ex- jump squat, grave diggers (each side)
mot- rifle carry
3
ex- monkey humpers, curls
mot- weighted lunge
4
ex- burpees
mot- rifle carry
COT:
more burpees so that we hit 100
prayers everyone in the area with the weather that is coming
unspoken prayer requests