AO: THE RANCH
QiC: French Press
Date: 12/23/2025
Title: No running
Number of HIMs: 12
Falcon9, Finch, French Press, Jakebrake, Loves, OSHA, Patches, Pergo, Sweet -n -low, Tofu, Vinyl, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Super man, prone row, ttts, plank, leg stretch, MPhelps, disclaimer, Ps, credo, MS.
Tha Thang:
Picked up Cindy
3 cones spread out in a line. 1 exercise per cone. Move down to third cone and back is one set. Look at the picture if you can’t follow the description.
Cone 1- 5 thrusters
Cone 2- 10 squats
Cone 3- 15 4 ct flutter kicks.
Move back towards cone 1, but stop at cone 2 and do 20 SSHs 4ct.
Move to cone 1 restart.
Movement between cones set 1-3 – Murder Bunnies
Movement between cones 4-6 – farmers, rifle, whatever carry.
Put Cindy away.
Lined everyone up at one end of the parking lot. Played Felix Navidad. Every FD do a burpee, every Merry Christmas do a burpee. Movement when not doing burpee was broad jump.
COT:
Pledge, announcements, prayer.
Announcements:
12/25- Ranch is open. Same time.
12/27- Ranch is closed. Going to OG.
12/24- today Foundry was having Santa Clause Sleigh Leg Day.