AO: THE RANCH
QiC: Groupie
Date: 06/03/2025
Title: Aussie hits
Number of HIMs: 15
Falcon9, French Press, Groupie, Loves, Mr. Miyagi, Orange Juice, Pan Am, Sakrete, Sanders, ShamWow, Snuggie, Stroller, Sweet -n -low, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretches, arm circles,
Tha Thang:
Cinderblock Squat & Press
(Low Grip)Hold the cinderblock by the bottom "holes" or edges, keeping it close to your chest. Perform a deep squat. As you stand up, press the cinderblock overhead. Focus on keeping your back straight and core engaged.
Cinderblock "Russian Twist"
with Foot TapSit on the ground with knees bent, feet flat. Hold the cinderblock by the ends or through the holes. Lean back slightly, engaging your core. Lift your feet off the ground (or keep them down for a modification). Twist your torso, tapping the cinderblock to the ground outside your hip, then tap the opposite foot with the cinderblock. Alternate sides.
Inchworm to Push-up
Start standing tall. Hinge at your hips and walk your hands out in front of you until you reach a high plank position. Perform one push-up (on knees or toes). Then, keeping your legs relatively straight, walk your hands back towards your feet, returning to a standing position. Repeat the sequence for the duration.
Cinderblock Single-Arm Row
(Staggered Stance)Assume a staggered stance (one foot forward, one back). Hinge at the hips, keeping your back straight. Place one hand on your front thigh for support. With the other hand, grab the cinderblock (e.g., through one of the holes, or carefully by an edge). Pull the cinderblock up towards your rib cage, squeezing your shoulder blade. Lower with control. Switch arms at the 45-second mark.
Cinderblock Plank Drag
(Side-to-Side)Start in a high plank position with the cinderblock placed just outside one hand. Keeping your hips as still as possible and core engaged, reach under your body with the opposite hand and drag the cinderblock across to the other side. Then, reach with the first hand and drag it back. Continue alternating.
Cinderblock Overhead Lunges
(Alternating)Hold the cinderblock overhead with both hands (carefully, ensuring a secure grip, or with forearms supporting it if very heavy). Perform alternating lunges, stepping forward and lowering your back knee towards the ground. Maintain control of the cinderblock overhead.
Cinderblock Clean & Catch (Single Arm)Stand with feet shoulder-width apart, cinderblock on the ground between your feet. Hinge at the hips and grab the cinderblock with one hand (e.g., one of the holes). In one fluid motion, "clean" the cinderblock up to your shoulder, letting your elbow flare out and then rotate under the block. Carefully lower it back to the ground. Switch arms at the 45-second mark.
COT:
Pray for pregnant families, long time friends children and those who have lost their way.