AO: THE RANCH
QiC: Snuggie
Date: 09/30/2025
Title: "I'm in my Zone." – Zone 2: Strength + Intensity + Target
Number of HIMs: 13
6-7, Dorothy, Loves, Micro, Orange Juice, OSHA, Parttime, Ragtop, Sakrete, ShamWow, Snuggie, Sweet -n -low, WooHoo
Number of FNGs: 1
Name of FNGs: Andre Smith
WarmOrama:
Disclamer
Discussed the importance of Zone 2 training to build endurance with low to moderate intensity for longevity and injury prevention especially with the last week of IPC 2025
Penalty merkins + burpees for:
-PAX showed up late
-PAX not sounding off during exercises
-PAX did not state F3 Mission Statement verbatim "The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership."
SSH – IC
Arm Circles (forward/backwards) – IC
Toy Soldiers – IC
Imperial Walkers – IC
Mosey around AO the long way to wake up Cindy
Tha Thang:
Circuit Format: 5 exercises x 2 minutes each x 3 rounds
-Merkins
-Mosey lap on Q – at Zone 2 pace
-Coupon Rows w/twist
-Skater steps
-Squats w/calf raises (PAX squat with coupon and rise up into calf raises)
WhooHoo ascended through the Zone2 group while doing his Merkins
OSHA's Fitbit glitched when Zone2 target was sustained
Sweet-N-Low was able to achieve Zone2 status 1x, but throttled down thinking of BC and IPC Week 4 at the Pooler OG tomorrow.
Micro was excited to be in his very first gloom during the week (VG)
OJ peaked out at zone 2, but couldn't focus because Love's was concerned about the missing dog in the back of OJ's truck
Love's peaked at the upper limit of Zone 2 the entire beatdown, but mumbled during the active rest periods about some team in Georgia that lost with a dog…
Mumble chatter was good for the PAXs
COT:
COR
NOR
FNG – Named: 6-7 – "I've been married for 6 years and have 7 kids." – the math ain't mathing (in my Pergo voice)
Announcements: 10YR Convergence NOV 8th, shirt orders deadline is OCT 4th, OJ is poc for Ranch bulk orders to save on shipping; Part-Time is hiring for Full-time work, if interested, send Part-Time a DM.
Prayers: Pray for Sakrete and his father-in-law, Pray for 6-7 and his mother-in-law. Prayers for Strength, accountability, integrity, and authenticity.