PAX: Apnea, Baywatch, Belding, DBA, Flat Tire, Haka, No-See-Um, Hitchhiker, Hooker, Smokey, Vanilla Ice, Grouper
Nice cool morning in the high 50s this AM at The Ranch. All men came ready to put in some work and straight to work we went!
Mosey to round about
SSH IC x 15
Frankenstein IC x 15
Windmill IC x 10
Mountain Climber IC x 15
Shoulder Tap IC x 15
Merkin x 10
Mosey to Sunlake
Starting at post 1 going south, complete 10 merkins and 10 squats at every other post
20 posts total = 100 merkins and 100 squats
To the Hill of Hell
Complete the following three exercises, bear crawling up the hill and crawl bear back down after each exercise.
Two total rounds:
20 Step ups (easy way)
Quick 5 count. This is where the PAX were really letting me have it for all of the mosey and not giving the full 10 seconds.
Indian Run back to LLR, in two groups of 6.
Stop about halfway back for one set of Bruce Lee:
20 Flutter kicks
20 Leg raises
20 American Hammers
20 dying cockroaches
20 Freddie Mercury’s
Indian Run / Moset back to the b-ball courts
Mosey / Burpees until all PAX finished
Great job to all men today pushing it, especially @Hooker and @Belding with all of the extra mosey.
Prayers for @Belding as he overcomes day to day challenges.
Prayers for @Smokey’s neighbor James who recently past away and his family as they cope with such an unimaginable loss.
Prayers for @No-See-Um and his family as they continue to transition back to GA.
Prayer for @Haka and his family and that everything goes smoothly as they close on their new home in Bexley.
Prayers for @DBA’s parents as they celebrate their 50th anniversary.
Prayers for @Urkel and his family as they continue to battle and recover from COVID.
Prayers for any PAX that may have something on their mind they are unwilling to share.
Don’t forget to sign up for Grow Ruck FL the weekend of May 15th!! And time to get serious and get to training for those that are signed up!!