6 PAX, including Nano from Arlington, braved the heat for a beatdown at the Ranch.
Quick disclaimer and the group was off for a Warm up at the courts
All IC
SSH x 20
Frankenstein’s x10
Windmills x10
Merkins x10
Mountain climbers x10
Slowsey to the parking lot for 3 sets of suicides.
Grab a quick drink and move to the field of pain for….
The thing—
Each PAX will mosey between stations performing 10 reps of each exercise the first round and 20 reps on the second round.
The 5 stations are, starting at the wall Derkins then move to the pavilion for step-ups. Now on to the playground for pull-ups, then move to the gate by the lake for squats. And the final station is at the dock for urkins.
A quick 10 count after the 6 was in.
The second group of exercises were Bulgarian lunges, dips, big boy sit-ups, single leg deadlift, Carolina dry docks for 2 rounds of 10 and 20 reps.
After the 6 was in there was one more round. This time the YHC decided to combine all 10 exercise for the final trip around the field of pain.
Finished the lap with 6 minutes to go so grab some grass on your six for some ab work. Grouper called for box cutters x20 IC. Next was Endo with reverse crunch x20 IC and finished up was American Hammer (slams?) x20 IC.
For a finisher it was back to the parking lot for 3 rounds of sprint relays.
COT
The passing of Nano’s father.
Everyone traveling the next week.