Great show up after a while, 20 PAX for Thursday beatdown at the Ranch. Thank you everyone for encouraging and supporting each other.
Indian run was planned around the LLR and Sun Lake Blvd with stops for some EMOM/AMRAP. In order to enforce friendly pace during the Indian run the person at the front was handed a Block but that did not slow down the PAX.
Mosey to the roundabout next to the tennis court for Warm up: SSH, Wind Mills and Frankenstein IC.
Lined up and started Indian Run. It was nice seeing big crowd in a while. We had fun Mosey, sprint, mumble chatter and scream while sprinting. Hope some men in the community who was not finding reason to leave the bed early heard us and come out for workout.
After 3 sprint by each PAX, we stopped for AMRAP for 3 minutes of below exercises: 2 Merkins, 3 Squats, 5 Jump Squats [Repeat for 3 minutes]
Walking break for 1 minute and started Indian Run again.
After all PAX got 1 sprint, we stopped for AMRAP for 3 minutes of: 2 Bani Blair, 3 Mountain Climber, 5 Bobby Herley [Repeat for 3 minutes]
Continue Indian run after 1 minute of walking break.
One more stop after all PAX got 1 sprint for 3 minutes AMREP: 2 Burpees, 3 Leg Raises, 5 SSH [Repeat for 3 minutes]
Continue Indian run back to the Basketball court.
Everyone found a spot around the 4 sides of the BB court.
1 Minute of Big Boy Setup then 5 Steps of Walking Lunges and Bear Crawl back to the original spot.
1 Minute of Flutter Kicks then 5 Steps of Walking Lunges and Bear Crawl back to the original spot.
6:15 and we are done for the day.
COT: Thankful for the day, health and energy to come out and workout with fellow brothers. Prayers for those who who could not come for workout for any reason that they get strength and come out/work out.
Look out the slack channels for the 31 miles Ruck for 31 Heroes on 10th August 7PM. Try to join this. This looks like fun event. You can carry weight or can simply walk for few miles to support.
Have a wonderful day!!! 08-01-2024