YHC is back from his 12 day hiatus from #TheRanch and despite a chunk of his right big toe badly bruised and cut……..he managed to Q this morning. Kids always stubb their toes when running around in the summer time barefoot, but “usually” adults are able to avoid this sort of thing. Well, not YHC and it happened on an up-hill driveway in Atlanta which apparently can really do some damage.
But enough of that as it was great to be back in Lutz leading these men!
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Here’s what went down.
Warm up:
-SSH
-Merkins x 10
-Mtn Climbers
Mosey….
-Arm circles
-Windmills
-Hillbillies
Circle Burp X5
-The Pax circled up and started with high knees. Each Pax drops (individually) and does a Burpee while other pax still doing high knees. We went around 5 times to get the blood flowing.
*Bartman seemed to hammer his Burpees out with ease like he has been practicing in his basement.
Next we did some Escalator workouts while each pax had to take turns with the big Sand Bag for their lap around dog park.
10 Merkins
20 Squats
30 Lunges
40 Flutters
Run lap around dog park!
*No-Ski strong as always pushing his fellow pax and voluntarily taking on one of the small LB3’s until his turn with the Big Boy Bag.
Same but back down escalator 40, 30, 20, 10.
10 Star Jacks
20 Monkey Humpers
30 Shoulder Taps
40 LBCs
Run lap and repeat back down escalator!
Mucho Chesto (10 Merkins, 10 Werkins, 10 Diamond Merkins, 10 Stagger Merkins, 10 Stagger Merkins)
Plank, Elbow Plank, Plank, Elbow Plank, Side Elbow Plank, Other Side Elbow Plank, Regular Elbow and then Regular Plank.
Mary:
-Dying Cockroaches
-Sweat Angels (Bartman)
-Freddie Mercurys (No-Ski)
-Diamond Merkins (Down Under didn’t get enough Merkins today so decided we would end with some Diamonds to get us to 100 total on the day! I can see a VQ in the near future for this guy!!)
*100 Merkins done in all today!
COT:
-Prayers for DBA as we heard late last night he had to go to ER for some chest pains. Also been dealing with back pain as well so we prayed for fast healing and nothing serious.
-Prayers for YHC’s wife and all that is going on with her work. Stressful times but we know God is in control.
-Thinking of all those Pax not with us and those in a funk. Need to continue supporting them all so we can get to that Double Digit Midget!
Great to be back at F3Lutz and honored to be the Q today!
*We need to all give a shout out and recognize No-Ski for his unbelievable work here at #TheRanch since he has joined. From getting our website rolling, to making flyers, custom stickers and business cards to hand out. Awesome job No-Ski and we wouldn’t be where we are without you.
Now, we all need to continue to take the DRP (Daily Red Pill) & EH (Emotional Headlock) anyone we can. F3 is not only about the Fitness, Fellowship & Faith, but also about building LEADERS in our communities. YHC definitely needs to step up and be a better leader so let’s all do our part.