AO: THE RANCH
QiC: Orange Juice
Date: 03/14/2026
Title: Sevens
Number of HIMs: 12
Danica, Fabuloso, French Press, OSHA, Ragtop, Sakrete, ShamWow, Single Ply, Snuggie, Vanilla Ice, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Variation of leg stretches
-Plank, right arm/left arm up
-TTT
-Little baby arm circles
Tha Thang:
Completed 7 reps of the following exercises for 5 rounds. We rotated so that all PAX led equally. Exercises were on Q or in Cadence.
Squats
Tricep extension
Punch-out Merkins
Air squared
Thrusters
Rows
Incline merkins
Curls
Kettlebell swings
Shoulder taps
10 penalty burpees for late PAX
COT:
Challenged PAX to continue accelerating and keep building on good habits. We are either getting more right or less right, there is no plateau in personal alignment.
Sakrete, Danica and Snuggie also challenged to group to be good husbands, represent F3 and what it stands for well, and keep your Queen (diet) in check.
Prayers for the women’s conference at Danicas church. Prayers for the safety of those celebrating St Patrick’s day.
We all enjoyed good coffee and donuts (thank you Shamwow) and great fellowship.