Beautiful crisp morning in the gloom for a beatdown at the Ranch. Low numbers today as many are DR. I’m sure men are putting in the work elsewhere. We wasted no time, @endo requested a tough workout. Well, YHC was soon to deliver.
Warmup:
Frankenstein
Sumo Squat
Burpee
Hand Release merkin
High knees
The thang:
Squat and Burpee Ladder 1-10
1 squat, 1 burpee, 2 squat, 2 burpee….10
EMOM (Every Minute On the Minute)
6 burpee, 6 jump squat, 6 squat…
YHC decided to increase the reps by 1 until 9 then back down to 6 for a total of 7 rounds. 6, 7, 8, 9, 8, 7, 6.
Mosey to lake trail. Starting at dock we did the following.
3 burpee at each grouping of trees until the bridge.
Walk across the bridge elephant walk style as requested by @vanellopee. Weird , I know.
From bridge perform the following at each tree until the dock:
10 split Jack’s, 10 BBS.
At @apnea’s house we made predictions how many cups of coffee he had by then and how much sleep he didn’t get.
At dock, 4 rounds of the following:
25 step ups, 25 dips, 25 box cutters
Mosey to parking lot to end with some sprints:
5 40m sprints with 30 sec rest.
Done.
Great job today men.
COT:
prayers for @vanellopee’s grandfather
Prayers for @apnea, M, and Nathan.
Moleskin:
3rd F activities, check slack
Dec 21st ugly sweater party at @dba’s house. Details to follow. Check slack.