Cool Tuesday morning at the Ranch, almost feels like 40+ beatdown (excluding Grouper and Petey 🙂 ). Despite suffering from back pain, YHC took the opportunity to take the Q so that he can push to the limit.
5:30 am and we are right on our way.
Mosey to the roundabout towards the dead end for warm up: SSH, Windmills, Imperial Walker, Frienkestine in Cadence
Mosey to the Dead End for the thang (everything easy way):
4 Walking Lunges – 4 Squats
8 Walking Lunges – 8 Squats – 8 Merkins
16 Walking Lunges – 16 Squats – 16 Merkins – 16 Big Boys Setup
32 Walking Lunges – 32 Squats – 32 Merkins – 32 Big Boys Setup – 32 Burpees
—————– Mosey to the round about for a set of Bruce Lee
Stop by at the BB Court for quick sip and mosey to the Dock for 3 sets of following exercises:
- 10 Steps up (Hard way)
- 10 Derkins
- 10 Dips
Mosey to the Playground.
Each PAX does 5 Pull Ups for 3 Rounds while other PAX do these exercises:
Round 1- Flutter Kick :: Round 2- Elbow/Regular Plank :: Round 3- Merkins
Mosey to the BB Court for the last minute SSH and High Knees.
- Thankful for the beautiful day and ability to come out for the workout
- Prayers for Baywatch’s customer
- Prayers for everyone who needs healing hand
Please be in the look out for 3rd F events coming this month.
Have a great day!