AO: THE RANCH
QiC: Ragtop
Date: 01/22/2026
Title: Pick-a-card
Number of HIMs: 9
Dwight, Finch, OSHA, Pan Am, Pergo, ShamWow, Single Ply, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Variety of stretches, chanooks, arm circles, squat hold, pike position; alt. Pike toe touches, pike shoulder taps, Carolina dry docks. American hammers, heel touches, crunchy frogs, plank hold while going over 5 core principles, shoulder tap merkins.
Tha Thang:
Cindy Combos – block thrusters (squat-ohp), curl-squat, pull-squat, WWIIIs, block bridges (pickle pushers w/ block).
F3 deck – take turns flipping over card and performing exercises together
COT:
Vinyl mentioned February daily ruck challenge to total 100 miles for the month.