AO: THE RANCH
QiC: Mr. Miyagi
Date: 07/29/2025
Title: You pick your Tabata
Number of HIMs: 11
Dorothy, Loves, Mr. Miyagi, Orange Juice, OSHA, Pan Am, Patches, Sanders, ShamWow, Tin Cup, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
5 core principles, mission and creedo
Calf stretches and under-the-fence twice
Stretches down the middle and sides
TTTs
LBACs
Arm stretches
Wake up cindy
Tha Thang:
Tabata: 1 minute work, 15 seconds rest
Pax drew from each group and we performed these in tabata style workout two times.
Example:
Draw//arms 1 minute, 15 sec rest, legs 1 minute, 15 sec rest, abs 1 minute = 2 times//draw….. repeat
Group 1(arms):
Hand release merkins
Lawnmowers (switch arms at halfway)
Tricep extensions
Bench press
Group 2(legs):
Squats with cindy
Reverse lunges
Calf raises with cindy
Lifting pickles (pickle pushers with cindy)
Group 3(abs):
WW3
V-ups
American hammers
Flutter kicks with cindy
Put cindy away.
COT:
Prayers for teachers and students to back
Mission trips
Miyagi's wife new job
Pan Am son looking for job
Others healing
Coastal Empire 10-year anniversary coming in November