AO: THE RANCH
QiC: Ragtop
Date: 02/28/2026
Title: Buns Of Steel
Number of HIMs: 12
French Press, Moped, Orange Juice, OSHA, Ragtop, Sanders, ShamWow, Sidecar, Snuggie, Sweet -n -low, Vanilla Ice, Vinyl
Number of FNGs: 2
Name of FNGs: Moped, Sidecar
WarmOrama:
Disclaimer, stretches, butt kicks, high knees, TTTs
Tha Thang:
Station A – Sled🛷 Lap Rotation
• 4 Sleds
• 4 PAX per rotation
• 1 full lap with harness
• All return together → Switch
While 4 PAX are pulling sleds, remaining PAX cycle through the exercises below.
⸻
Station B – Buns of Steel Circuit
Cycle through at your own pace
30 seconds each side (when applicable)
1. Bear Fire Hydrants
2. Bear Kickbacks
3. Block Step-Down Knee Drive
4. Lateral Block Step-Down Knee Drive
5. Bulgarian Split Squats
6. Single Leg Thrusters
7. Single Leg RDLs
8. Frog Pumps w/ Block
Continue cycling until sled team returns. Rotate and repeat.
COT:
Welcomed FNGs. Men’s breakfast at 8:00 today at Countryside Baptist Church. Prayers for One Call, Spam, OSHA’s dad, and Snuggie’s job interviews.