AO: THE RANCH
QiC: Ragtop
Date: 03/17/2026
Title: Clockwork Grinder 3.0
Number of HIMs: 9
Danica, Fabuloso, OSHA, Sakrete, ShamWow, Single Ply, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer and 3 F’s in F3 while stretching: chest opener, side bend, torso twist, hip circles, quad, cross leg hamstring, and crotch stretches.
Done in cadence:, Don Quixotes, toy soldiers, hillbilly walkers, seal claps, mountain man poopers, through the tunnels.
Tha Thang:
Clockwork grinder consisted of:
Panel cart rope pull, sled pull, pull-ups, Bulgarian split squat, shoulder circle shrugs with a pair of 45#ers, close grip rows with 88#er – circuit on 2 minute timer.
COT:
Convergence will be at The Foundary on may 16th.