AO: THE RANCH
QiC: Ragtop
Date: 03/24/2026
Title: Tempo Tuesday
Number of HIMs: 11
Danica, Dorothy, Fabuloso, Orange Juice, OSHA, Pergo, ShamWow, Single Ply, Sweet -n -low, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick disclaimer, mission of F3, and five core principles while doing a variety of stretches.
Little baby arm circles, Don Quixotes, Hillbilly Walkers, toy soldiers, mountain man poopers, butt kicks, high knees, Sakrete jacks, sleeping hillbillies, dead bugs, box cutters.
Tha Thang:
Tempo Tuesday
1. Boat Hold (30 sec)
• Tempo Squats (4-count down, 4-count up) x10
• Monkey Jumpers x10 🐒
2. Elbow Plank (30 sec)
• Tempo Merkins (slow down, controlled up) x10
• Monkey Jumpers x10 🐒
3. Right Side Elbow Plank (30 sec)
• Tempo Lunges x10 (each leg if ambitious, or total)
• Monkey Jumpers x10 🐒
4. Left Side Elbow Plank (30 sec)
• Tempo Carolina Dry Docks x10
• Monkey Jumpers x10 🐒
Mary – heels to heaven, heel touches, windshield wipers, mountain climber Merkins
COT:
Fundraiser for The Coastal Homeschool Athletic Association (CHAA), known as the Hurricanes, is a nonprofit, Christian organization based in the Savannah/Effingham area serving middle and high schoolers. The Hurricane 5K is on Saturday April 25, 2026.
See Spams post on 2nd-f 👇
https://f3coastalempire.slack.com/archives/C0Z7NKSE4/p1773598524299829