AO: THE RANCH
QiC: Mr. Miyagi
Date: 03/26/2024
Title: Da Bears
Number of HIMs: 11
Falcon9, French Press, Mr. Miyagi, Orange Juice, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, five core principles, F3 mission and creedo
Michael Phelps
Downward dog(calf stretches) and cobra
Runners lunge stretch
Standing stretch down the middle, left and right
Imperial walkers
SSHs (21s) with 5 penalty burpees
Mosey around the church property
Tha Thang:
Start at the "end zone" cones:
5 Navy Seals
Bear crawl to 10 yards
10 merkins, 10 squats, 10 WW2
Run back
5 Navy Seals
Bear crawl to 20 yards
20 merkins, 20 squats, 20 WW2
Run back
5 Navy Seals
Bear crawl to 30 yards
30 merkins, 30 squats, 30 WW2
Run back
5 Navy Seals
Bear crawl to 40 yards
40 merkins, 40 squats, 40 WW2
Run back
5 Navy Seals
Bear crawl to 50 yards
50 merkins, 50 squats, 50 WW2
Run back
COT:
Prayers for Mike Torrance and family
Prayers for the Giet family in house fire
Prayers for Huckleberry's friend deployed out and others
Upcoming S4N races approaching