AO: THE RANCH
QiC: Sweet -n -low
Date: 09/29/2026
Title: Superstar
Number of HIMs: 11
Danica, Dipping Dots, Dorothy, Fabuloso, Oil-Dri, Orange Juice, Pergo, Ragtop, Reload, ShamWow, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Mikey Phelps
TTTs
Merkins
Motivators
Stretch
Explanations & Disclaimer info
Mission Statement in unison
Credo
Core principles
Insurance burpees for silent horns and roosters
Go get Cindys
Tha Thang:
Number off, 1 thru 6, partner up
Cindys stay at all 6 stations
Take turns in counting – queue or cadence, NOT OYO
Count is never less than 10, never more than 25. (Do you want to get better?)
Abs (center) are always 25
Mosey to star, mosey back to center after each station (Do NOT walk).
Center of Star – Abs: WW2’s, Freddy Merks, Hello Dollys
Star 1 – Chest: Merkins, Block presses, Derkins
Star 2 – Shoulders: OHPs, We are worthy, Thrusters
Star 3 – Triceps: Extensions, Diamond Merks, Kickbacks/Alpine Jumps
Star 4 – Legs: Squats, lunges, Bonnie Blairs
Star 5 – Back: Bentover rows, High Pulls
Star 6 – Biceps: Curls, Rows
COT:
Prayers for Pastor Ian O’Boyle
Brantley
Tucker
Emerie
Thomas family fire
OSHA job search
Snuggie injury
Proverbs 27:17: iron sharpens iron
Ecclesiastes 4:12: Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.