AO: THE RANCH
QiC: Snuggie
Date: 05/05/2026
Title: SPAM – (Short Painful And Miserable)
Number of HIMs: 14
Banjo, Dorothy, Fabuloso, Finch, Nemo, Orange Juice, OSHA, Pergo, Sakrete, ShamWow, Single Ply, Snuggie, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Dynamic rotation exercises:
-Shoulders, Neck, Hips, Knees, Ankles
Credo/5 CORE
Warm up Exercises:
-SSH – 15 IC, IW – 15 IC, Squats – 10 IC, MH – 10, Merkins – 10
*Penalty burpees for late PAX – 5 oyo
Tha Thang:
SPAM – Pax circled up for interval style workout. No coupons were needed. PAX would perform 5 rounds of four (4) exercises for 1:30 minutes each with no rest in between each exercises. After the fourth exercise, PAX were given1:30 minutes to run 150M. If they finished the run under the set time, they could rest until the next interval round. PAX were able to complete a total of 4 of 5 rounds this morning.
Exercises:
S – quats
P – lanks – (planks, shoulder taps, L/R holds, Peter Parkers)
A – bs – (LBCs, WWI, WWII, V-Ups, Flutters)
M – erkins (Wide Arm, Diamond, Hand release, Mike Tysons)
Mary:
-Flutter kicks
-Box cutters
-ABC's
COT:
AAR, COR, NOR, Announcements:
-F3CE Convergence – The Foundry 5Yr Anniversary – 5/16
Prayer/Pledge:
-Thoughts and prayers for Nemo's mom as she goes into surgery tomorrow
– Prayers for @Pelosi's for a strong and healing recovery
– Prayers for the PAX on the injured reserve list. Praying for their healing and comeback
– Please keep the healing prayers coming for Brantley and Tucker for their fight against cancer