AO: THE RANCH
QiC: Single Ply
Date: 05/30/2026
Title: To Lift or Not to Lift
Number of HIMs: 12
Danica, Fabuloso, John Denver, Nemo, Orange Juice, Pergo, Ragtop, Stroller, Sweet -n -low, Vanilla Ice, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps – Disclaimer
Cross Body Arm Stretch – 5 Principles
Triple Ts
LBACs
Flamingos
Tha Thang:
To Lift….or Not to Lift
Had Cindy on one side of the parking lot and did a workout with her and then would run across the parking lot to do an exercise without her. Left the number of reps up to whoever wanted to lead the workout.
Cindy Workouts
OHPs
Kettlebell Swing
Chest Press
Squats
Curls
U-Hauls
Tricep Ext
Thrusters
Lawn Mowers
Up-and-Over Merkins
Non-Cindy Workouts
SSHs
WW2s
Lunges
Merkins
Plank Jacks
Burpees
LBCs
Calf Raises
Box Cutters
Plank
Finished through the list and randomly selected workout from the list until timer went off
COT:
Talked about we all have a decision “to lift or not to lift” and how F3 helps by pushing each other and holding each other accountable.
Announcements/Prayer List
Vinyl’s wrist healing
Kickball with FIA on 6/27 (Ranch will still be open)
All the VBSs going on and praying for the leaders and kids
Pledge
Prayer