Nice cool brisk morning at the Ranch. 9 Pax in attendance for beatdown. YHC was excited to bring pain for all in attendance. Flag planted and disclaimer given. Visitor Viking in attendance, nice to have as a regular when he’s in town for work.
Warm Up:
Mosey to Sunlake Round a bout
- IC- SSH X10
- IC- Windmill X10
- IC- Air Presses X10
- IC- Peter Parkers X10
- IC- Mountain Climbers X10
- IC- Single Leg Dead Lifts
-UP/Downs (went for a few extra rounds than YHC had planned after seeing the smooth flow of UP/Downs with all the PAX)
-Clock Merkins- 10 Reps @ 12,3,6,9 X2 (Alternating in Between) -LBC’s X50 X2
-Jump Squat Holds (Seemed to be a fan favorite, No-see-um is going to have nightmares about this one)
Indian Run to Sun Lake (heard a little chatter from No-ski about how heavy his legs were feeling with a mosey following the Jump Squat Holds)
11’s
- 1st Round- Wide Merkins/Diamond Merkins
- 2nd Round- LBC’s/Big Boys Situps
- 3rd Round- Squats/Lunges (Had to change to 6’s for time sake)
Indian Run Back to BB Courts (Great pace today guys, really pushed it all the way)
Finisher
- Burpees X10
- Alphabet (Holding 6inches all Pax spelled out all the letters of the alphabet, a lot of moaning heard on this exercise. YHC started in Spanish but had to finish in English…Spanglish)
- LBFC (Little Baby Flutter Crunches)
COT:
- Look after Haka and M
- Apnea and M
- Flat Tire’s M
- And all other Pax who need prayers
Moleskin:
- Make sure to follow Slack, a lot of events and information being posted