Nice warm January morning at the Ranch. All veterans so got right into the action.
Mosey to the Sunlake round about.
Warm-up
Windmill
SSH
Baby arm circles
Tempo Squats
All IC x 10
Mosey to Sunlake.
The Thang
3 exerciese
Merkin (10)
Lunges (20 easy way)
Flutter Kicks (30 easy way)
At each light pole going South 1 exercise is performed, rotating through the 3. After 6 poles the thouroughbreeds circle back for the six. Continue all the way to the Hill of Hell.
At the hill, 20 bulgarian squats and dips. Run to the top of the hill and 2 burpees. 3 rounds.
Slowsey back to Sunlake. Counted off by 2’s to line up for Indian Run back to the cross street. 1 set of Bruce Lee. Then OYO mosey back to the Ranch, alternating between 50% and 100% between poles.
Quick 10 count and off OYO back to the courts.
6:15
COT
General prayers for the PAX and our community.
Q of the year on Saturday