Category: The Ranch

It was colder then it looked

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*WARMUP:*
Mosey to playground behind school. All the regular ones
*THE THANG:*
Mosey to the Middle School.
Ran the car line loop with exercises at top and bottom. Merkins, Dips, Derkins, Big Boys, Bulgarians, Squats, Lunges
Wall Sits while PAX does 10 man makers w Cindy. Finish with 10 burpees
*MARY:* abb work
*ANNOUNCEMENTS:* newsletter
*COT:*

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Time Flies With Fun Bags

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*WARMUP:*
Windmills
Plank
Moroccan Nightclubs

*THE THANG:*

15 – Under The Wires 3x
15- Curls

30 – Bicycle Crunches 3x
30- American Hammers

15 – Walk-Out Push-Ups 3x
15- pull throughs

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
15 – Man Makers

*MARY:*
None
*ANNOUNCEMENTS:*
Christmas party coming up- see Maximus for details.

*COT:*

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Setting the Standard at the Ranch

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Setting the standard is up to you. Identifying Exemplars who serve as the highest standard and focusing on their behaviors makes you better.

We did Death by with burpees, merkins, jump squats and big boys. It was awesome!

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Russian Kicks and Carolina Honey

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WARMUP:
– SSH / WM / MNC / IW
– 3x hill sprint
THE THANG:
– EDM supported 6 sets of exercise pairs (12 and 24 rep count), run a lap after each set and jump the wall.
– Jack Webb: Pushup + OHC
MARY:
– 6-count burpees at COT until time
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Cut your Losses

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WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker

THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.

Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence

Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s

Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.

MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.

ANNOUNCEMENTS:
D2DBar10k

COT: It’s a core principle, so…yes

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What’s that smell? Sewer gas…

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WARMUP: windmills, imperial walkers, hillbilly walkers, SSH. Run to guardrail and do dips. Run to school entrance do step ups and 10 derkins. Run down hill to light pole for more fun.
THE THANG: Tabata is the flavor 45 seconds of exercise 15 seconds of rest. 4 exercises per set SS hops, plank jacks, squats, and American hammers. 1 minute rest with 5 burpees included. 2 rounds then 2 rounds of mtn climbers, seal jacks, monkey humpers, and LBCs. 1 min. Rest with 5 burpees. Last 2 rounds pax choice rebel picked merkins )no surprise there), Nasa Flutters, Sugarbug CDDs and Mainframe jump squats. Mosey back to COT for a little Mary.
ANNOUNCEMENTS: jekyll thing, D2D bar other stuff

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Stole Badlands Winkie

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WARMUP: 25 SSH to warm up quickly. Mosey to Middle School Entrance: 10 Windmills, 10 Hill Billy Walkers
THE THANG: #1
10 Step Ups, 10 Durkins, 10 Monkey Humpers, 10, Dips: Lunge Walk 20 Yards (5 rounds)
*mosey to back of school*
Wall sit: each person did 2 burpees (2 rounds)
THE THANG #2
Bear Crawl Ladder:
Bear Crawl to each cone to do exercise and run back to start.
10 Heels to Heaven
20 Flutters
30 LBC’s
40 Shoulder Taps
50 American Hammer
Partner Up:
1 partner plank wile the other runs lap around parking lot: (6 laps total)
MARY: 20 Squats at the end, 10 Grave Diggers, 10 Box Cutters
ANNOUNCEMENTS:
COT: Patience during the holidays. Keep in mind there are some things very important to others that may drive us nuts but patiently deal with it.

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2023.50

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Tentatively titled “The Watchmen”.

Partner up for 4 x 4-minute AMRAPs
Burpees: Partners alternate reps
Bear crawl: 1 partner forward, 1 backward (swap at fatigue)
Reverse Burpess: Partners alternate reps
Run: 1 partner forward, 1 backward (swap at fatigue)

Repeat entire circuit.

Moral of the workout? Make sure someone has eyes out when you are in a vulnerable position.

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