THE RANCH · THU JAN 5

Rollercoaster and Shoulders

When: Thursday, January 5, 2023
AO: The Ranch
Q: Grinder
PAX: 11 Grinder, Barkley, Bobber, JWOW, Matt Bernard, Photobomb, Saw Dust, Slow Jams, Spectre, Straight Up

Slackblast:
Rollercoaster and Shoulders
DATE: 2023-01-05
AO: ao-the-ranch
Q: Grinder
PAX: Bobber Straight Up JWOW Barkley photobomb Spectre Slow Jams Saw Dust Rainmaker, Picasso
FNGs: 0
COUNT: 11
WARMUP:
- SSH / WM / IW / mosey
THE THANG:
- Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
- squats / MC / Plank Jacks / LBC
MARY:
- shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
- some core exercise at the end
ANNOUNCEMENTS:
- read your newsletter and sign up for D2Dbar
COT:
- was held