AO: THE RANCH
QiC: ShamWow
Date: 04/23/2024
Title: The penalty burpees don't stop
Number of HIMs: 11
Backfire, Falcon9, Mr. Miyagi, Orange Juice, Patches, Pergo, Pippette, Sakrete, Short Circuit, TestTube
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
ex6-5 burpees
ex7-ssh
Tha Thang:
lap around building
pair-up
1 team member is the QB and the other is WR, swap after 1 throw
remaining PAX performs the following movements
round 1
ex1-24 sakrete merkins
ex2-24 jump squats
ex3-24 curls
penalty burpees (based on dropped passes)
new QB/WR rotate in
round 2
ex1-24 ohp
ex2-24 kbs
ex3-24 dips
penalty burpees (based on dropped passes)
new QB/WR rotate in
round 3
ex1-24 around the worlds
ex2-24 weighted squats
ex3-take a lap
penalty burpees (based on dropped passes)
new QB/WR rotate in, start back at round 1
COT:
announcements:
-speed for need calling for track commanders (4 races left this year)
-ruck, may 4th
-spartan workouts are coming
prayers:
-sakrete work peers' situation
-cbc church member with brain cancer, 2 week follow-up
-noodles m surgery
-school testing starts today