AO: THE RANCH
QiC: ShamWow
Date: 07/03/2025
Title: Freedom is Worth Fighting For
Number of HIMs: 6
Betty Crocker, French Press, Orange Juice, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– oyo michael phelps
– ttt
– seated stretches
– mosey
– 11s with ssh and squats
Tha Thang:
perform 20 reps of each of the following exercises
F – Foxhole
R – Reverse Crunch
E – Elf on the Shelf
E – Eggplant Pushers
D – Dips
O – Overhead Press
M – Mountain Merkins
run to the other end of the parking lot and perform 10 burpees
bear crawl in the marked section
return, repeat
COT:
Remember that freedom is worth fighting for
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F3CE10 year anniversary – November 8th – mark your calendars