AO: THE RANCH
QiC: Short Circuit
Date: 04/27/2024
Title: Bambi legs
Number of HIMs: 7
Door Jam, French Press, Mr. Miyagi, ShamWow, Short Circuit, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank- disclaimer
Back on calves
Runners stretch- 5 core principles
TTT
Imperial walkers
Arm circles
Mosey around basketball hoop to first station
Tha Thang:
Station 1-
15 squats
15 WW2
Duck walk to station 2
Station 2-
10 split squats each leg
20 step ups
Side shuffle to station 3
Station 3-
10 HR merkins
5 burpees
Mosey around basketball pole (RIP) back to station 1
Rinse and repeat
Finished with a round of mary
COT:
Breakfast ruck next weekend
Coastal empire convergence next year
Lake mayor convergence June
Effingham convergence July