AO: THE RANCH
QiC: ShamWow
Date: 06/06/2024
Title: All the Kretes
Number of HIMs: 14
Backfire, Falcon9, French Press, Gumbo, Mr. Miyagi, Orange Juice, Pippette, Quikrete, Sakrete, Sweet -n -low, TestTube, Tin Cup, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
ex1-seated stretches
ex2-ttt
ex3-arm circles
ex4-plank, calf stretch, under fence
ex5-blart
mosey to get cindy
Tha Thang:
ex1- ohp x 30
ex2- squats x 20
ex3- curls x 30
ex4- ww1 x 20
mosey to center line
5 burpees
bear crawl to end
10 colosseums
* pickup the six *
ex5- sakrete merkins x 20
ex6- upright row x 30
ex7- kbs x 40
ex8- american hammer x 50
mosey to center line
5 burpees
bear crawl to end
10 colosseums
* pickup the six *
flower/moby- leg lift on up/6 inches on down, 10 merkins on failure
COT:
announcements
-speed4need event this Saturday
-WooHoo's BIRTHDAY
prayers
-praise for Sakrete's Dad
-prayers for Clog as he continues recovery