14 men posted at THE RANCH to celebrate this site hitting the 1 year mark. I’m not sure if it’s a birthday or anniversary but either way, my goal was to treat the PAX to a workout that would keep THE RANCH proud. A few miles away, Jeckyl was running his Board of Pain and while we didn’t have the board or it’s legendary Coleman camping light, I did want to honor the board by stealing some of its content. After a brief disclaimer, we were off.
Short jog around the lot taking us to the picnic tables where we circled up and claimed a spot on a bench.
SSH
Dead Lift (feet together, legs straight, touch your toes) 2 sets of 10
Bench Lunges (regular lunges but with stepping onto the benches)
Slow Derkins
20 Jump Ups onto the bench. I didn’t bother to see how sturdy the benches were but we made do.
Big lap around the parking lot
20 Derkins
Big lap around the parking lot
Circle up in the field for an honor to the board of pain
150 Calf Raises: 50 toes out, 50 toes straight, 50 toes in; Run a lap
100 Merkins; Run a lap
Mosey to the Middle School hill
Jacobs Ladder on the hill. Run to the top for 7 burpees then down for 1 3-way jumping lunge. Back up for 6 burpees then down for 2 3-way jumping lunges. Keep this going until you get to 1 burpee and 7 3-way jumping lunges.
Circle up for some words and a peak into where I’ve been struggling the last few days. I’m learning that when you burn the candle at both ends, not only do you flame out sooner but your unable to be the husband/father God designed you to be. Thank God for fresh starts.
Grab a rock from the drainage ditch but leave the snakes, they won’t like what we’re about to do.
Russian Twist with rock passing. Line up in a straight line just beyond shoulder to shoulder. Everyone gets in the R.T. position and does 2 twists then passes their rock to the left. Keep twisting after you’ve passed your rock until all the rocks are at the end of the line. Do this in reverse, passing all the rocks back to the other end of the line.
I had much more planned but as always, the time always passes faster than planned when on Q.
Announcements: CAH tomorrow 7pm, Cerrano, Sir Topham Hat and Spiderman still raising money for 24 hours of Booty bike ride to raise money for cancer research, 8/8 is a busy day (Gladiator Games at Indian Land, Colombia Mission team Fundraiser 8am at Rock Hill Applebees, Golf Outing at Carolina Lakes), 9/12 Camp Care 5K followed by Premature Oktoberfest at OMB.
Prayer Requests: Thank God for new days and the blessing that each new day brings a clean slate. Apologize to those you need to, extend a hand, say a prayer, ask for forgiveness and move on. Prayers for Anchorman’s friend Courtney battling cancer. Prayers for Victory Sports Outreach as they conduct sports camps in low-income areas. Pray and reach out to our neighbors. Praise for Decibel’s new business and now having the keys in hand.
Always an honor.
AYE.