Thirteen cold weather cowboys hit the Ranch this morning on a beautiful, crisp SC morning.  Here is what they did:

The Thang: 

Two left for a  run (one was Cake Boss – yes, that’s right, he’s a runner now!), while  the rest jogged over to the drive in  front of Springfield Middle for COP:

Merkin x 10, squat x 25, IW x 25, MC x 25, SSH x 40

Plankorama:  Start in the plank position, do 10 merkins, hold, left arm/leg high, hold, flip over to an inverted plank (face the sky) and do 10 dips, hold, right arm/right leg high, hold, flip back to plank, walk up to CCD x 5, walk back down  to plank, 6” hold, back up to regular plank.  Rinse and repeat while staying in the plank.

Mosey to the nearby hill  for Jacob’s ladder.  Start at 5 and finish at 10 burpees at the top of the hill.  Plank when finished.

Mosey to top of hill for Jack Webb, 1 merkin/4 overhead claps to 10 merkins and 40 claps.

Indian run back to grass area near school entrance and form two lines facing each other

AB Challenge

1st pair picks an ab exercise and the number of reps.  2nd pair does the same, but has to add at least five reps to the previous number, and continue with the rest of the pairs.   We had five pairs and did Russian twists, Freddie Mercurys  Hello Dollies, Rosalitas,  and LBC’s  Started at 10 and work up to 55.

Line up and face the driveway:

Lunge walk to the driveway, run backwards to start, and repeat

Bear crawl to the driveway, run backwards to the start, and repeat

COT

The Pax faced another day of brisk temps in the gloom, but with no wind, it was great exercise weather.   YHC enjoyed his first Q at the ranch – lots of space and plenty to things to work with. Had a motivated group out there this morning,  and it’s always a blast to lead such a fine group of men.

Announcements

Last call for lightly used men’s athletic shoes for Charlotte Rescue Mission. Bring to any local Fort workout on Sat.   Cake Boss will be at WEP this Saturday to deliver them.

Wednesday night runs (Run and Gun) weekly in Baxter, followed by 2nd F

New 3rd F starting on Thursday mornings at Jump’n Java, 6:45a,  check Twitter for details

F3 Dads at Runde Park, Dec 13

Fort Mill Xmas Party, Dec 12

Congrats to Decibel and his wife on the birth of healthy Adelie Katherine Fike

Prayers for those struggling with illnesses.