QIC: ENDO
PAX POSTED: ENDO, FLAT TIRE, MILEY, DBA, BELDING, RUB N TUG
6 Pax posted on a humid and scorching hot day here at The Ranch looking for a sweatfest. YHC took the Q on very short notice as many Pax are DR this weekend. The BOP (board of pain) was promised and delivered. Similar to the 12 Days of Christmas format, although there would be no presents, only pain distributed to the group today. Just as YHC expected the mumble chatter quickly ensued upon arrival. The disclaimer was given and it was back to business as usual…
WARMUP
- SSH – X10 – IC
- FRANKENSTEINS – X10 – IC
- BAT WINGS (5 exercises) – X10 – IC
- CIRCLE BURP – X10 ROUNDS (timed every 10 sec)
THE BOP
12 rounds of pain followed by a 1/4 mile mosey between each round. Music compliments of YHC for the Pax enjoyment during this difficult time…
- ROUND 1 – 10 BURPEES (starjack)
- ROUND 2 – 20 BREAKDANCERS
- ROUND 3 – 30 DIAMOND MERKINS
- ROUND 4 – 40 BIG BOY SITUPS
- ROUND 5 – 50 LUNGES (hard way)
- ROUND 6 – 60 PETER PARKERS (hard way)
- ROUND 7 – 70 MERKINS
- ROUND 8 – 80 LEG RAISES
- ROUND 9 – 90 SQUATS
- ROUND 10 – 100 SHOULDER TAPS (hard way)
- ROUND 11 – 110 FLUTTERKICKS (hard way)
- ROUND 12 – 120 SSH
Miley got off to a quick start while the others persued…Much mumble chatter and motivation from everyone pushing each other everytime we crossed paths (6 ft apart of course). YHC called it with about 3 min to go as most Pax had either begun or completed Round 11. Time for 1 last exercise to complete the beatdown on a positive note…
- SILENT 21s – X5 IC – X16 SILENT – No penalty today as all Pax finished together
COT
- Prayers for all those Pax DR or unable to attend
- Prayers for the world during the pandemic
- Prayers for our country that we can bridge the divide and restore peace
MOLESKIN
- Short turnout as expected but always good to lead such great men.
- May have convinced one or 2 of the tennis players to come out and join us with a mini challenge of sorts!
- Annual 2hr 4th of July ruck/pt session is next weekend 7am – 9am (this will be lighter on the PT side and heavier on the RUCK side…maybe!)
- BRING YOUR RUCKS / RED WHITE AND BLUE AND/OR F3 ATTIRE RECOMMENDED