The shovel flag was planted and 10 cowboys took off for another Thursday morning at the Ranch.  Here is what they did:

The Thang:

Short mosey around the lot and circle up in the slightly soggy field for COP

SSH x 40, Windmill x 20, Merkin x 10, Squat x 25, Mountain Climber x 25, hold/6”/right and left arm and leg high/6”/recover, IW x 25

Line up in two lines and face each other along the soccer sideline for the ST400.

Round  1:  Merkin x 20, Dying Cockroach  x20, Squat x 20, Burpee x 20, run a full lap around field

Round  2:  Diamond x 20, LBC x 20 , Jumping Lunge x 20, Burpee x 20, run a full lap

Round  3:  CDD x 20, Rosalita x 20, MC x 20, Burpee x 20, run a full lap

Round  4:  Staggered Merk L/R, Hello Dolly x 20, Monkey Hump x 20, Burpee x 20, run a full lap

Round  5:  Wide Arm Merk, Freddie Merc x 20, Sumo Squat x 20, Burpee x 20, round a full lap

400 exercise reps and five full laps around the soccer field.

The Pax finished early so we jogged to the school and did some wall sits and BTW to finish up

COT

Moleskin

The ST400 is a crowd pleaser.  Going into the run right after the 20 burps really gets your heart moving.   We packed a lot of exercise in a short amount of time by staying on the soccer field most of the morning.  The Pax did a great job today – never giving up,  and still managing some mumble chatter  in the later rounds.    Funhouse made a surprise entrance at the school at the tail end of the workout – logging about 6 miles from his house in TC.  Good work and nice to see you, brother!

It was a pleasure to Q the Ranch today a (thank you, McGruff) and always a  privilege to lead such a fine group.

Announcements

Second CAH workout/game day on Sat, March 14.   Check the F3 site or twitter for details.

Bring your pre-packaged snacks and/drinks to all workouts for CAH.  – we are off to a slow start, need to step it up.

Prayers for our Pax with illness and injury