A great morning at the Ranch, 7 PAX ready for a post Labor Day weekend beatdown. Ready to burn all the excess food, dessert, drinks consumed over the holiday weekend. Flag was planted and all veteran PAX, no disclaimer needed.
Warm Up:
-IC- Cotton Pickers X10
-IC- Baby Arm Circles X10 (reverse)
-Bropee X10 (with partner, a burpee with a high five to your partner on the jump)
-Circle Burp X3 Rounds
Mosey to Sunlake Roundabout:
-Circled up in plank position while each PAX sprinted around the roundabout in clockwise rotation. YHC called out different plank positions until each PAX sprinted around twice. (Plank, Left side plank, Right side plank, Peter Parker) *Really started to feel the burn
Mosey to dead end Roundabout:
-Circled up, each PAX again sprinted around the roundabout in clockwise rotation (except for Grouper, he decided to go his own way lol) twice while YHC called out ab exercises. (Flutter Kicks, Leg raises, American Hammers…repeat) *Heard some moaning groaning going on here
Mosey to Dead end:
YHC had 5 cones waiting for the PAX. 1st: 10 Jump Squats 2nd: 20 Merkins 3rd: 30 LBC’s 4th: 40 Mount Climbers 5th: 50 SSH : Sprint back to start, rinse/repeat 15 Minutes of OYO work, YHC appreciated the effort given by all PAX. Haka and No-see-um really pushed the pace. *Apnea took home a victory in a sprint back to the finish against Flat Tire, way to push it.
Mosey to BB Courts:
-Balls to the Wall X10 (on YHC call, each PAX went down) -Bruce Lee’s -Tempo Merkins (A little hiccup on YHC counts but effective none the less) -Aiken Legs -Mucho Chesto
Finished
COT:
Prayed for all PAX that have not posted in awhile, would like to see soon and hope all is well.
All PAX and the struggles they may not want to share.
Moleskin:
Please RSVP, regrets only, to my movie premier Wreck It Ralph 2 on November 21. No-see-um and DBA were asking for details this morning. hahaha