AO: THE RANCH
QiC: Loves
Date: 07/24/2025
Title: BBJ not PB&J
Number of HIMs: 7
Orange Juice, OSHA, Pan Am, ShamWow, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Did a number of different stretches to help with hip flexors, hamstrings, calves, lower back, some yoga, and then side-straddle hops. Went to get Cindy..
Tha Thang:
My VQ..
Station 1 – Upper/ABs
Buy-in: 10 merks
Chess Press w/ Cindy- 25 reps
Curls w/ Cindy- 25 reps
LBCs- 25 reps
Plank Hold- 25 seconds
Buy-out: 10 merks
Burpee Board Jumps – 30 yards to Station 2
Station 2 – Lower/ABs
Buy-in: 10 merks
Air Squats- 50 reps
Calf Raises- 50 reps
Mountain Climbers- 50 reps
Flutter Kicks- 50 reps
Buy-out: 10 merks
Walk/Jog/Run to Basketball Goal – 80 yards
10 yard Burpee Board Jumps
Jog/Run/Sprint to Station 1 – 40 yards
Wash & Repeat for 3 sets
COT:
Work to be 1% better than you were yesterday in all aspects of your life: husband, father, employee, eating habit, your walk with the lord, etc..
Announcements:
Micro VQ is Saturday
10yr is November 8th
Prayers:
Gumbo – recovery
Pergo – recovery
Sweet-n-Low – recovery
Pan Am’s son on getting employed
The family of the lady that passed away in-front of IP from a traffic accident