[down_range] F3 Coastal Empire (Savannah, GA); The Ranch

AO: down_range
Q: Down Range Q
PAX: Dunkin
FNGs: None
COUNT: 8
Posted with the pax of F3 Coastal Empire while driving down to Florida with my daughter (“Blades”).

Good group. “Sweet n Low” was even familiar with Waxhaw!

The Q, “Mr. Miyagi” even sent me his backblast, as follows…

QiC: Mr. Miyagi
Date: 10/26/2024
Title: House of Cards
Number of HIMs: 8
Mr. Miyagi, Orange Juice, Pan Am, Sanders, ShamWow, Sweet -n -low, Tardy
Name of Not Registered Dunkin of F3 Waxhaw

Number of FNGs: 1
Name of FNGs: Tardy

WarmOrama:
Disclaimer
Michael Phelps
LBACs fwd and reverse
In plank – calf stretches and under-the-fence twice
Recited the 5 core principles, mission and creedo
Runners lunge stretches
Moseyed over to cindys

Tha Thang:
Each person draws from the deck of cards and leads whatever the card says according to the suit and number on the card.

Clubs – 5 reps
Hearts – 10 reps
Spades – 15 reps
Diamonds – 20 reps

2 – merkins
3 – WW2s
4 – little baby crunches
5 – curls
6 – lunges
7 – squats
8 – tricep extensions
9 – over head press
10 – Flutter kicks
J – thrusters
Q – mountain climbers
K – plank jacks
A – run to second island and back

If you draw and get a full house, add 10 burpees on top of the existing exercise.

Put cindy away.

COT:
Count-o-rama
Name-o-rama
Named FNG – Welcome Tardy

Prayers:
Sweet-n-low’s son Tyler with upcoming back surgery
Safe travels for Dunkin
Pergo getting over the flu
Unspokens
Our country and the election

Announcements:
Chad 1000 at the OG on Nov 11 at 0600
Chad 1000 with the Colosseum at Nov 11 at Pooler Rec at 0445 as an alternative
Convergence at Richmond Hill on Nov 16