AO: THE RANCH
QiC: ShamWow
Date: 10/23/2025
Title: Burpees. Every. Time.
Number of HIMs: 10
Dorothy, Loves, Orange Juice, OSHA, Pergo, Ragtop, Sweet -n -low, Vinyl, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
– arm front/over back – core principles, mission
– arm circles
– nolan ryan
– ttt
– toy soldiers
– thunderstruck
Tha Thang:
PAX stay together and rifle carry between each stop
stop 1
* 5 burpees
stop 2
* all previous exercises
* 10 grave diggers ea. side
stop 3
* all previous exercises
* 15 tricep extensions
stop 4
* all previous exercises
* 20 squats
stop 5
* all previous exercises
* 25 kbs
stop 6
* all previous exercises
* 30 chest press
COT:
Prayers for the Mason family
Keep pushing the 10 year event, come just for a couple of stops if needed, we have 9 registered
QSource is posted to the f3nation.com website and also available as a podcast