THE RANCH · THU MAR 7

Intangibles

When: Thursday, March 7, 2024
AO: The Ranch
Q: Sprocket
PAX: 9 Sprocket, Bonsai, Fogerty, Kaiser, Mainframe, Mark Nestel, OTG, Slapshot

Slackblast:
Intangibles
DATE: 2024-03-07
AO: ao-the-ranch
Q: Sprocket
PAX: Mainframe Bonsai OTG Slapshot NASA Fogerty Kaiser Mark Nestel
FNGs: 0
COUNT: 9
WARMUP: Lunged 150' run back
bear crawled 150' run back
partner carried 150'
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

Timer: lap+wall climb

Super Sets from 10 reps down to 1 rep

SSH
Burpees
Merkins
Mountain Climbers
V-Ups

MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer