Q: Waterboy
Pax: No-See-Um, Dillio, Hitchhiker, Apnea, Belding, Grouper, Big Papi, Anchorman, Miley, Urkel, Vanellope, Chowdah, FNG: Hooker
It was a windy and chilly morning at the Ranch. Waterboy on Q with 13 men in attendance to enjoy an early morning beat down. We want to welcome one new FNG Hooker.
Flag was planted with no help from the PAX as No-See-Um struggled with hands full to get it done! Thank you No-See-Um.
Warm-Up: Waterboy struggled with his count this morning. “The Next Exercise is SSH shit I forgot. A little help No-See-um”. Starting position, Move In Cadence, Exercise!
- SSH
- Windmill
- Merkins
- Arm Circles
Mosey to Long Lake Ranch from stroll around the Lake
1st stop – 15 4x4s (Burpee, Plank, 4 Merkins and 4 Mountain Climbers)
Mosey
2nd stop – 25 Squats, 25 Monkey Humpers and 25 walking lunges (easy way)
Mosey
3rd stop – 50 LBCs, 50 big boys and 2 min plank
4th stop Bridge – Bear Crawl the entire bridge alternating between a front crawl, side crawl right and side crawl left changing it up every 10 count. Just FYI. The bridge was a little longer than I remembered.
5th stop – 20 flutter kick (easy way) then stand-up for 1 count. Risen and repeat for total of 10. Transition 10 should tap the hard way. Had to modify. We were running out of time.
Mosey back the courts – where we finished up with a circle burp to share in the penalty for dropping the flag.
COT:
- Prayers for Urkel’s sister and baby dealing with COVID positive.
- Prayer for Big Papi and his family.