8 PAX posted on a chilly yet beautiful morning here at The Ranch looking for a fight. The nutrition challenge in full effect and got many PAX battling over food choices and ingredients. What better way to bring everyone together than a good ol’ fashioned title bout. Quick disclaimer and we were off…
WARMUP
- BABY ARM CIRCLES – X10 (each direction) – IC
- COTTON PICKERS – X10 – IC
- FRANKENSTEINS – X10 – IC
- HIGH KNEES/CIRCLE BURP – X3 ROUNDS
- PLANK HOLD/CIRCLE MERK – X4 ROUNDS
- MOSEY TO DEAD END
YHC had originally planned to perform the fight at the dead end however many more PAX posted than expected, so we all picked up a coupon and moseyed back to the Field of Pain to get more.
12 ROUND FIGHT
Perform each round’s exercise OYO then sprint across FOP and back to advance to next round…
- ROUND 1 – BURPEES – X10
- ROUND 2 – DIAMOND MERKINS – X20
- ROUND 3 – JUMP SQUATS – X30
- ROUND 4 – COUPON CURLS – X40
- ROUND 5 – DIPS – X50
- ROUND 6 – MERKINS – X60
- ROUND 7 – SQUATS – X70
- ROUND 8 – OVERHEAD BLOCK PRESS – X80
- ROUND 9 – MONKEY HUMPERS – X90
- ROUND 10 – SSH – X100
- ROUND 11 – AMERICAN HAMMERS – X110 (hard way)
- ROUND 12 – FLUTTERKICKS – X120 (hard way)
Start back at round 1 and rinse and repeat until all PAX complete 12 rounds. It was a close match however based on sheer effort alone the judges scored the match a split decision in favor of all PAX (because we are all winners of course).
TEAM SUICIDE RELAY
Each team lines up at starting cone and goes in opposite direction crossing paths at cone 2…
- ROUND 1 – PLANK HOLDS – RELAY PARTNER DOES MERKINS AT EACH CONE – X1, X2, X3, X4
- ROUND 2 – AL GORE HOLDS – RELAY PARTNER DOES SQUATS AT EACH CONE – X2, X4, X6, X8
- ROUND 3 – 6IN LEG HOLDS – RELAY PARTNER DOES BIG BOY SITUPS AT EACH CONE – X1, X2, X3, X4
Sprint to pavillion for round 4…
- ROUND 4 – REVERSE PLANK HOLDS – RELAY PARTNER SPRINTS TO PICNIC TABLE FOR DIPS – X20
FINAL CHALLENGE
- BALLS TO THE WALL – COUNT WAS GIVEN IC – X “INFINITY”
This was a challenge to see just how long the PAX could hold the position while YHC counted in cadence. Finished at X23 when the last PAX fell.
- SPRINT AYG BACK TO THE GATE AND TO THE COURTS
BEATDOWN COMPLETE!!!
COT
- Prayers for Belding’s health with unusual numbers from recent doctors visit
- Prayers for Sanka and his recovery
- Prayers for all those who could not join us today that they find their way back
- Safe travels for all those DR
MOLESKIN
- Super hard work put in by all HIM today. Love having to improvise and adapt for more PAX posting than expected, I’ll take that any day over a low turnout!!! Great job by everyone in the relay races as well, chasing each other down and finding that higher gear to keep going. A little friendly competition from time to time is always a fun way to push and motivate each other to reach the next level. Quite a few bystanders today periodically looking in on us (with jealousy no doubt) as we get to have fun, gain strength and as always get a good laugh or 2 all for FREE!
- STAR COURSE FEB 8TH
- GROWRUCK APRIL 3-5