AO: THE RANCH
QiC: Micro
Date: 09/06/2025
Title: IronPax Week 0
Number of HIMs: 10
French Press, Micro, Orange Juice, OSHA, ShamWow, Sweet -n -low, Vinyl
Number of FNGs: 2
Name of FNGs: Buckeye, Part Time
WarmOrama:
OYO
Tha Thang:
Start timer
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle
COT:
Prayers for families expecting new babies
Welcomed 2 FNG’s