AO: THE RANCH
QiC: Loves
Date: 08/07/2025
Title: EMOM
Number of HIMs: 10
Dorothy, Orange Juice, OSHA, Sakrete, ShamWow, Snuggie, Sweet -n -low, Tin Cup, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps
Arm Cross each arm
Tricep Extension
Calf & Hamstring stretches
5 burpees for late HIM
Yoga- downward dog, cat meow, cobra
Motivators- 7 count
Woke up Cindy
Tha Thang:
Buy-in: .30 of a mile run- pace car run- back to front
EMOM- Every Minute On the Minute
20 minutes = 20 rounds-each motion done 10 times every minute
10- Curls
10- Squats
10- In/Out…Gas Pumpers
10- Merkins
Buy-out: .30 of a mile run- pace car run-back to front
HIMs were given the option to modify out of the run and do jump rope during the run for 30 seconds on and 30 seconds off
COT:
Announcements:
10-year NOV 8
If anyone would like to give a testimony during the 10-year on what F3 means to them – let OJ know
Prayers:
DQ and his family
DQ’s son Robbie
Sakrete and his family with his sister’s important dates
Loves and his family for the passing of his Aunt
PanAm for his balance and health concerns Fort
Fort Stewart’s victims for a speedy recovery