Unlike Thursday mornings cold workout, today was a perfect day at the Ranch to get in a good beatdown with the guys from F3 Lutz. 5 Pax arrived for a group Q. A little small talk in the beginning about the Mountain Dew brownies, still on everyones mind. Who knows maybe we will be able to lure back in a former Pax with those lol.
Warm Up: (Each Pax took an exercise)
- SSH X20
- Windmill X10
- Imperial Walkers X15
- Frankensteins X15
- Cotton Pickers X15
No-see-um:
Mosey to the Round a bout by dead end
Escalator with the following exercises:
- Burpees X10
- Balls To Heaven X20 (These caught the attention of some passerby-ers lol, i think the construction workers liked it most)
- American Hammers X30
- Shoulder Taps X40
- LBC’s X50
Mosey to Clubhouse for 2 rounds of Squat holds against the wall for 30 seconds, than mosey back to Round a bout
Followed by the same exercises going down the escalator:
- LBC’s X50
- Shoulder Taps X40
- American Hammers X30
- Balls To Heaven X20
- Burpees X10
Grouper:
Indian Run to The Preserve
- Mucho Chesto
- To the boardwalk for Dips X30
- Step Ups X30
Mosey Back to the Round a bout
- Broad Jump Burpees around the round a bout, 3 burpees at every line.
Good bye No-see-um, way to get out there and workout before having to leave.
DBA:
Mosey to BB Courts
- Bruce Lee’s
- 4 Corners around the BB courts, (2 Squats, 2 Merkins, 2 Big Boy Situps, 2 Jump Squat Overhead Claps) X2
- Bruce Lee’s
Flat Tire:
Mosey??? The Pax were confused with this call coming from Flat Tire lol… Mosey around tennis courts
- Mucho Chesto
Mosey??? Again… Mosey around tennis courts
- Bruce Lee’s
Mosey??? Again… now whats going on with Flat Tire lol. Around tennis courts
- Walking Lunges from baseline to baseline
Vanellope:
Indian Run to Dead End
- Bear Crawl from curb to curb with 10 Crab Cakes at each end X4
- Crab Walk from curb to curb with 5 Crab Cakes at each end X4
- Bear Crawl Indian run back towards the BB courts
- All out Sprints to get back to the BB courts by 8:30
Man these Group Q’s are no joke, all Pax pushed today and brought out the best of us.
Finshed
COT: Flat Tire took us out…
- Haka and Family
- DBA and Family
- Vanellope Friend
- Apnea SIL