AO: THE RANCH
QiC: French Press
Date: 10/10/2023
Title: We all have a choice
Number of HIMs: 8
French Press, Gadget, Mr. Miyagi, Sakrete, ShamWow, Short Circuit, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Mr. Miyagi started the morning letting us know how much hand holding and spooning Honker and him did the past weekend.
MP
Plank
Hamstring stretch
Mosey around the church.
Tha Thang:
7 stations
Burpee
Low slow squat
Merkin
Lunge
HRM
Flutter kick 10/4ct
BC to last station
10 Jillian Michaels or 5 Navy Seals. We all had a choice
After each round station 1-5 increase reps by station number (1,2,3,4,5) x rotation… like station 5 round 2 was 10 reps.
Mosey to flag
Slow merkins
Fredi m
COT:
Prayer
Announcements- Ranch 1 year 21 Oct
Pledge.