AO: THE RANCH
QiC: ShamWow
Date: 03/21/2024
Title: I can see clearly…
Number of HIMs: 7
French Press, Mr. Miyagi, Pergo, Sweet -n -low, TestTube, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-arm stretch
ex2-touch toes/stretch to each side
ex3-ttt
ex4-arm circles
ex5-plank, calf stretch, under fence, runner stretch
ex6-ssh
Tha Thang:
grab cindy and circle up
curls to failure
move to starting position
murder bunny to the cone and back
10 grave diggers
pull sled to island 1
10 merkins
pull sled to island 2
10 jump squats
1 person takes off with sled to the basketball goal
group moves to island 3
5 burpees
group catches up with sled puller and relieves them
get the sled back to start as a team
once back to the starting point repeat, adding 10 reps with each trip to the basketball goal
COT:
announcements:
Downtown ruck this Saturday
prayers:
Short Circuit and family
9.5 new baby
don't go through mental struggles alone, REACH OUT