5 Pax on hand for a perfect morning in the gloom here at #TheRanch. There are some mornings that are easier than others to get up and at it……this was one of those for YHC and probably b/c of having the Q. So much more fun and exhilarating when “you know what’s gonna happen”……….MUAHHAAHH!!!
Warm-up:
Mosey to the first roundabout……..
10 Merkins
10 Mountain Climbers
10 Plank Jacks
10 Nolan Ryan’s
Mosey to the second roundabout…..
20-SSH
20-Imp Walkers
20-Frankenstein’s
20-Weed Pickers
The Thang:
Multiple Four Corners action would be the theme of today’s sweat-fest so without further ado here’s what went down.
The starter for each Four Corners work were……..5 Burpees!
-Four Corners #1
Sprint – 25 Merkins
Side Shuffle – 20 Merkins
Back Pedal – 15 Merkins
Side Shuffle – 10 Merkins
5 Burpees!
-Four Corners #2
Bear Crawl – 25 Flutters
High Knees – 25 Freddie Mercuries
Crawl Bear – 25 Dying Cockroach’s
High Knees – 25 American Hammers
Indian Run around the dog park, bball courts, tennis courts for a quick breather.
5 Burpees!
-Four corners #3
Duck Walk…25 Squats
Lunges to next corner….25 Zebra kicks
Backwards Duck Walk….25 MH’s
Lunges again……25 Star Jacks
*If them Backwards Duck Walks would have been a race……..well, let’s just say all the pax would be pulling up the rear. It was a struggle to complete #feeltheburn!
The Pax’s Four Corners #4 (no Burpees b/c of time constraints)……..all weighed in for the last set with random exercises that YHC fit in just perfectly!
Sprint…..15 LBC (IC)
Sprint…..10 Sweat Angels (IC)
Sprint……15 Superman’s (IC)
Sprint…..25 Freddie Mercuries (IC)
Mary:
-Plank for slow 10 count per man
-Elbow Plank for slow 10 count per man
Shoulder Burn Out time including…..
-Baby Arm Circles x20
-Air Presses x20
-Overhead Claps x20
-Moroccan Night Clubs x20
-Hurricane Hoedown (1 set of 7)….ran out of time!
COT/BOM:
-2.0 beat down officially happening Saturday so come with you kiddos and it will be a lot of fun.
-Prayers for Dillio’s M’s Grandfather who is going into hospice. Asked for comfort and peace for the whole family during difficult time.
-Prayers for Endo’s back as he re-injured it sometime over weekend and hopefully not at the Saturday beat down. Nonetheless prayers for a quick recovery!
-Shout out by YHC for the committed guys that post regularly and helps motivate every other pax to get out of the fartsack and join the madness!
YHC honored to lead this am in the gloom and looking forward to this Saturday’s 2.0 Beat Down!