AO: THE RANCH
QiC: Sakrete
Date: 03/30/2024
Title: To move forward you must go back. And calf raises
Number of HIMs: 5
DQ, French Press, Sakrete, ShamWow, Short Circuit
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps with disclaimer
Right arm across
Left arm across
Plank to discuss core principles
In plank rock back on your calves and discuss mission statement
Hillbillies IC X 10
LBAC x 10 Ic forward and backward
Penalty rooster burpees
TTT x 10 IC
Flamingo stretch
Tha Thang:
Lunch walk from flag to grab Cindy
Wake the ole girl and meet at dumpster
10 around the worlds OYO
Rifle carry to storm drain in between two parking lots
Set Cindy down (SCD) and mosey back to island in middle of dumpster lot.
50 calf raises on Q
Mosey to retrieve Cindy. 20 RT arm lawn mowers on Q.
RT arm briefcase carry to second island main parking lot
SCD and mosey back to first island. 40 calf raises on Q. Mosey back to get Cindy. Left arm lawn mowers x 20 on Q. Left arm suitcase carry around island with goal post (RIP) to second island main parking lot. SCD and mosey back to basketball post island. 30 calf raises on Q. Most to second island…..
Details of rest are too fuzzy….or I just know you won’t read rest of details. Continue same process until calf raises reach 10 reps. Reset back to 50 and repeat. Arm exercises were as follows:
Tricep extensions
Chest press
Curls
OHP
Repeat around the worlds
Repeat RT arm lawn mowers
Repeat Lft arm lawn mowers.
Made it through the sets of calf raises 50 down to 10 twice for a total of 300 calf raises on Q.
Our path took us on a complete tour of The Ranch. No parking lot or awning or island was left unexplored. Welcome DQ!!!
Stow Cindy and meet back at dumpsters. 30 calf raises on Q and mosey back to flag stopping at half way point for 15 calf raises on Q. (Make that count 345)
Ended with 15 Ray Charles IC
15 WW1 on Q.
Focused stretching led by French Press
Countarama
Namarama w/burpees
COT:
French Press SIL dealing with illness and disappointment from missing special ops training.
Keep an eye on your body’s check engine light
Pledge
Pray and onto Coffeteria at Parker’s. 100% attendance
Short Circuit noticed a number of electrical issues around campus and will be working up a quote for repairs. Pergo should expect that on his desk Monday.