AO: THE RANCH
QiC: ShamWow
Date: 07/17/2025
Title: Swing and Hook
Number of HIMs: 8
Loves, Orange Juice, OSHA, Pan Am, Sakrete, Sweet -n -low, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– back/leg stretches
– plank stretches/principles
– slow squats
– arm circles
– don quixote
– ssh
Tha Thang:
PAX take a turn at the hook/ring and Q the next exercise
determine # reps based on the number of ring swings
– 3 "free" swings
– each swing after 3 counts as 5 reps
– PAX can stop anytime and the group does the number of reps based on swings attempted
– exercise can be skipped if the ring is hooked
exercises
– burpees
– curls
– weighted squats
– calf raises
– burpees
– kbs
– chest press
– ohp
– burpees
– carolina dry docks
– merkin over block
– ww1
– burpees
COT:
F3CE 10 year anniversary, November 8th
praise for Sakrete's FIL, clear scan