AO: THE RANCH
QiC: Micro
Date: 07/26/2025
Title: The tortoise & the hare
Number of HIMs: 18
Bogey, Chief, Falcon9, French Press, Loves, Micro, Orange Juice, OSHA, Pan Am, Sanders, ShamWow, Snuggie, Sweet -n -low, TestTube, Tin Cup, Vinyl, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Flamingo stretch with core principles
Hip stretch
Calf stretch
Michael Phelps
Mosey around the church to wake up Cindy
Tha Thang:
Jog/sprint intervals 3x
Squats with Cindy – 25
Calf raises with Cindy – 50
LBC – 25
Jog/Sprint intervals 3x
Alternating push ups – 20
OHP – 30
Burpees – 15
Jog/sprint intervals 3x
Cindy lunges – 20
Plank holds – 30s
Abs twists with Cindy – 20
Jog/sprint intervals 3x
Curls – 25
Tricep ext – 25
Superman holds – 30s
COT:
10 yr anniversary Nov 8th
Prayer request for Gumbo and a speedy recovery from surgery
DQ and his family as their son had surgery
For our group to be leaders in our community and for those around us that need to be pushed to come post and be strong leaders in their households