AO: THE RANCH
QiC: Mr. Miyagi
Date: 04/16/2024
Title: If you ain't first, you're last!
Number of HIMs: 10
Backfire, Falcon9, Mr. Miyagi, Orange Juice, Pippette, Sakrete, ShamWow, Short Circuit, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
5 core principles
F3 mission
Michael Phelps
Knee highs
Runners lunge stretch
Pidgeon stretch
TTTs
SSHs
Tha Thang:
To carry on the sports them that we have had at the Ranch lately, we had a "stock car" type race this morning – the Ranch 500!
All PAX met at the starting line. On "GO", each person started running on the "race track", doing 3 laps then making a "pit stop".
A pit stop consists of:
5 burpees
10 merkins
15 squats
20 mountain climbers 2-count
Once completed the pit stop, you start with your 3 laps again and then another pit stop, and so on….
If somebody catches you and taps your shoulder on their 3rd lap, then the person that was tapped "crashes into the embankment wall", where that person does 10 burpees and continues where he stopped at.
COT:
Ended workout early to have an extended COT. The COT is the most important part of an F3 Q.
Prayers for any Pax that maybe going through possible marital issue – don't be ashamed to ask for help.
Prayers for Sakrete and work issues.
Prayers for for any unspokens.
Convergence in the works at the Ranch.
10 year anniversary convergence for F3 Coastal Empire next year – reach out to Door Jam if interested in helping out with that.