AO: THE RANCH
QiC: Ragtop
Date: 10/31/2026
Title: Gym Bro Sketetor’s Beatdown
Number of HIMs: 11
Kindle, OSHA, Pergo, Reload, Satin, ShamWow, Single Ply, Stroller, Tutti Frutti, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hillbillies, TTT’s, Don Quixotes, Toy Soldiers, Butt Kicks, Cossacks, Lunges, LBC’s, Merks
Tha Thang:
11 cones spaced 10yds apart, covering 100yds. Every cone has an exercise. PAX grabbed Cindy’s and divided into groups of 3 or 4. Groups started at different cones, completed the exercise, and lunge-walked to the next cone (modifying as necessary).
Keep going until you finish the last 100 yard cone. Rifle carry block to the 50# sleds, load your Cindy, grab the 50ft rope, stretch it all the way out, facing the sled pull the sled to you. Leave your sled grab your Cindy and rifle carry to the first cone near the basketball goal.
Exercise at cones: Lawn Mower Pulls 20ea, 12 Blockies, 20 WW3’s, 20 Goblet Sumo Squats, 20 Up & Over OHP, 20 Lawn Mower Pulls, 15 Pullovers, 20 Up & Over Merkins, 12 Windshield Wipers Up & Over Block IC, 20 Curl+OHP+Squats, 10 Skull-Crushers IC
COT:
Announcements
* November 7: Help Tutti Frutti at the church in Bloomingdale. Details in Mumblechatter.
* December 19: F3 Convergence at the Islands.
Praises & Celebrations
* Blessings for Kindle and his family as they prepare to welcome a newborn!
* Congratulations to OSHA on landing a new job!
Prayer Requests
* Single-Ply’s boss.
* Ragtop’s mom — blood pressure concerns.
* OSHA’s neighbor’s family — grieving a loss following reported medical malpractice.