6 PAX at the Ranch for Tuesday 01-09-2024. Windy but great weather in higher 60s. Glad to see Smokey back in the grid, thank you for waking up all night to let us sleep.
Warm up: SSH, X-factor, Frankenstein, Imperial Walker, Plank Jack – 10 IC
At the parking lot near the BB court, we did following exercises. Everything 20 reps (HW) until we reach exercise #6. Then Everything 10 reps (HW)
After exercises Mosey around the Dog Park and Tennis Courts. In Between Dog Park and the Tennis Court did 5 Burpees.
Starting with exercise #1, we keep adding another exercise after mosey. i.e. 1st round #1, 2nd round #1 and #2, 3rd round #1, #2 and #3 and so on.
- Squats
- Dying Cockroach
- Split Jacks
- Big Boy Setups
- Merkins
- Lunges
- Groiners
- American Hammers
- Jump Squats
- Leg Raises
COT:
Prayers for all who are DR, suffering from flue or could not come to workout for some reason.
Prayers for Kids going back to school after Holidays.
Please keep your eyes on the slack channels for the F3 Convergence on 1/13 at Fort De Soto Park, Q of the year on 1/20 at the Boneyard.