Men of F3Lutz gathered this glorious gloom to get a good beatdown here at The Ranch. We had 1 guest PAX from Tennessee by the name of Swanson. Welcome brother!
8 PAX were on hand, 1 PAX was MIA. The important PAX was missing. The Q. Never fear though, as most of the PAX in attendance are regular Q’s. Let’s get this show on the road.
The flag was not planted right away, but a disclaimer was given.
First up, @no-ski.
Mosey around dog park/tennis courts.
- SSH IC x15
- Baby Arm Circles IC x10 /reverse
- Sumo Squat OYO x10
- Inch Worms OYO x5
- Shoulder Taps IC x15
- Mountain Climbers IC x15
Next up, @endo.
Still at BB courts, pick a corner. Time for 4 corners. Looking always North towards the parking lot do an exercise, side shuffle left to next corner, do exercise, run backward, do exercise, side shuffle right, do exercise, run forward, do exercise. Do this for 6 rounds with different exercises every 2 rounds.
- R1 Merkins x5
- R2 Merkins x5
- R3 Squats x10
- R4 Squats x10
- R5 Flutter Kicks x20
- R6 Flutter Kicks x20
At this time our MIA Q @rockwell made his way over to the BB courts with the flag in hand. Once he planted the flag, he got in on the fun. At this point, the PAX decided to continue on with the coop Q. You will get us next time @rockwell.
Next up, @haka.
He kept it simple and painful.
- Prison Burps 11>1
Start on one side of the BB courts do 11 Burpees, run to the other side of the court, do 10 Burpees…all the way down to 1. Great way to get your HR up to 180’s!
Next up, @grouper.
Mosey around the dog park.
Time to get roasted.
Roasted Pig
- Merkins x10
- Roll over and do Bruce Lee Set 1 (Flutter Kicks x20 both legs)
- Merkins x10
- Roll over and do Bruce Lee Set 2 (Leg Raises x20)
- Merkins x10
- Roll over and do Bruce Lee Set 3 (American Hammer x20 both sides)
- Merkins x10
- Roll over and do Bruce Lee Set 4 (Dying Cockroach x20 both legs)
- Merkins x10
- Roll over and do Bruce Lee Set 5 (Freddy Mercurys x20 both legs)
- Merkins x10
- Roll over and do Bruce Lee Set 6 (LBC’s x20)
Mosey to the parking lot.
Time for an Escalator.
Going Up:
- Split Jacks x10
- Mosey to next light post
- Merkins x20
- Mosey to next light post
- Squats x30
Going Down:
- Squats x30
- Mosey to next light post
- Merkins x20
- Mosey to next light post
- Split Jacks x10
Next up, @vanellope.
Mosey around dog park/tennis courts.
At BB courts, start on one side of the BB court, do exercise all the way across to the other side. Once on the other side do x10 reps of the next exercise.
- Lunges across court
- Split Jacks x10
- Lunges across court
- Split Jacks x10
Since we didn’t do enough chest work today, @vanellope aka “The Killer of Men” decided to finish the PAX off with some more Merkins.
- Merkins 11>1
Same as Prison Burpees, start on one side of courts do 11 Merkins, run to the other side do 10…till you finish with 1.
DONE!
Total Distance: 1.41 mil.
COT
- Prayers for all PAX to remain strong, healing hands to those that needed.
- Prayers for those DR and those about to travel.
Moleskin
- Although the Q had an alarm malfunction, the PAX stepped it up and took care of business.
- Great job by all PAX putting in that down painment today.
- Great to have the guest from Tennesee over today. Great job Swanson on repping your region. Safe travels home.