AO: THE RANCH
QiC: Orange Juice
Date: 04/29/2025
Title: 11’s 11’s 11’s
Number of HIMs: 11
Finch, Mr. Miyagi, Orange Juice, Patches, Pergo, Sakrete, ShamWow, Sweet -n -low, Tofu, WooHoo
Number of FNGs: 1
Name of FNGs: Gary Hart (Vegan)
WarmOrama:
-Flamingo Stretch
-Plank and perform a Merkin for each core principle as they are called out
-Runners stretch while reciting Credo and Mission Statement
-Imperial Walkers
-5 Rooster Burpees
-Through the Tunnels
-Little Baby Arm Circles
Tha Thang:
-3 sets of 11’s
-Instead of the run between movements, we stayed in place and performed 1 burpee each time the exercise changed.
Round 1 (11’s)
-WW1’s and American Hammers IC
-1 Burpee after each exercise for total of 10 burpees
Round 2 (11’s)
-Curls and Squats
-1 Burpee after each exercise for total of 10 burpees
Round 3 (11’s)
-Tricep Extensions and Carolina Dry Docks (AKA Sakrete Merkins)
-1 Burpee after each exercise for a total of 10 burpees
COT:
Start thinking about plans for the 10 year convergence in November. Had some conversation about possibly starting a Coffeteria style meeting with some intentional conversation (2nd F).
Prayers for Sakrete’s family as they continue to navigate life after losing his Sister. Prayers for Honkers brother and his health issues. Prayers for Mr Myagi’s daughter.
Sweet n Low offered some good advice about talking to someone if you are dealing with something. The beatdowns are fun but the thing we will remember is when a man opens up in the COT.