Making Waves with Merkins at #TheRanch

by | Jan 13, 2018 | Back Blasts

QIC: no-ski
PAX POSTED: dba, notorious nyc, no-see-um, haka, needles, dillio, frisbee

8 PAX posted for a chilled Saturday morning here in Lutz, Florida. YHC on Q getting the blood pumping and moving the PAX through today’s beatdown. The flag was planted at BB courts and men went to work. As we prepared to head out for a mosey, @dillio joined us few seconds behind.

The Thang.

Mosey around Dog Park and Tennis Courts back to BB courts.

At BB courts – All IC unless specified as OYO.

  • SSH x15.
  • Baby Arm Circles x10 forward x10 reverse.
  • Hillbillies x15.
  • Sumo Squats OYO x10.
  • Cotton Pickers x10.
  • Frankenstein’s x10.

Mosey through the grass aka the scenic route to Dead End Street – All IC unless specified as OYO.

  • Burpees OYO x10.
  • Groiners OYO x10.
  • Shoulder Taps x15.
  • Crab Cakes x15.
  • Split Jacks OYO x 10 per leg.

Circle Burp with High Knees. All PAX high knees, each PAX calls out DOWN! and drops for a burpee. Go all around the PAX for 3 rounds.

Time for some Indian Run towards the Lake of Pain. Made a stop along the way to let @frisbee to catch up. While waiting on six, it’s Flutter Kicks time.

At the LoP stop along the way and do following:

  • S1 – Dips at the Wall OYO x 25.
  • S2 – Freddy Mercury’s IC x 15.
  • S2 – Jump Squats OYO x 15.
  • S3 – American Hammers IC x15.

Enter Field of Pain. Circle up and time for…

The Wave of Merkin. All PAX plank. First PAX does x1 Merkin, on the way up next PAX does x1 Merkin, rinse repeat to x10 Merkins. A quick break with some SSH and then back down in plank and start at x10 Merkins, work it towards x5 Merkins. YHC had to cut it short here to save time for other pain deliveries. Usually, this calls for 1>10 then 10>1. Seemed that guys enjoyed this torture.

Next up…

Ranger Ladder. All PAX line up on the sidewalk.  4 cones placed every 20-30 or so yards. Start with…

  • On sidewalk x5 Burpees.
  • Sprint to first cone x30 Merkins.
  • Sprint to second cone x30 Squats.
  • Sprint to the third cone x30 LBC’s.
  • Sprint to fourth cone x30 Lunges.
  • On sidewalk x5 Burpees.
  • Wait on six with Flutter Kicks, SSH.
  • Reverse back to starting position repeating the exercises. On the way back @frisbee’s body decided to get rid of some of its stomach contents and some Merlot was splashed. He kept on going like a champ right after!

Time to move over to the benches by the Pavilion. Partner up. 2 PAX at each of the 4 benches. All exercises OYO x30. PAX alternate the exercise to complete both.

  • B1 – Irkins/Derkins.
    Bear Crawl/Duck Walk to next bench.
  • B2 – Dips/Leg Raises.
    Bear Crawl/Duck Walk to next bench.
  • B3 – Step ups/Jump-ups.
    Bear Crawl/Duck Walk to next bench.
  • B4 – One Leg Lifts.
    Bear Crawl/Duck Walk to next bench.

Total Miles: 1.67 miles


  • Prayers for @haka’s sister in law. There is a chance, so we ask for some super strong prayers guys!
  • Prayers for @no-see-um and his new work endeavor.
  • Prayers for any PAX that is DR. Safe travels back to home base.
  • Prayers for all PAX to continue to grow stronger in all aspects of life.


  • YHC as usual super excited to lead the men of F3Lutz through a beatdown.
  • Proud of my brother @frisbee for going hard at every beatdown he posts for. You will reach your goal! Don’t give up.
  • The monthly newsletter is a bit behind but will be going out sometime soon.