17 men converged on the Ranch for another workout on a perfect morning at one of our favorite AO’s.

Warm up:

• SSH X26
• Windmills X15
• Merkin X15 – touch your chest to the pavement, come up an inch….hold (NO CHEATING)
• Imperial Walker X15
• Mountain Climber X15

I have two daughters that do not sit still very often and are usually bored with normal walking.  Instead they do things like skip, run, sprint, etc. to make most any commute interesting.  I have been watching them and decided that I it would make for a good F3 workout.  My youngest hardly ever just walks up the stairs.  So today we are going to ascend the steps from the baseball field to the school the way Brooke would do it.  We did this in the order of kind of normal to “why would you do that.”

• Sprint up the stairs
  • LBC when you reach the top
• Bear Crawl up the stairs
  • Freddie Mercury at the top
• Crab walk up the stairs
  • Superman and Rip Cord at the top
• Line up sideways on the stairs and plant your hands on one side of the stairs with your feet one step lower.  Side ways hop with your feet up two steps.  Move your hands up and repeat all to the top of the staircase.
  • Flutter kicks at the top

Now that the child’s play is behind us it is time for some real work.  Nothing creative about the design of this.  This will be the typical grab a partner, one partner does an exercise while the other partner runs.  The difference today is that instead of turning left and completing the middle school drop off loop, we will bear crawl the hill, loop around the Frisbee golf goal, stay left toward the school, and return to the PAX completing exercises.  This is roughly a 1/4 mile loop, with a steep hill.

Exercises for those not running

• 75 Bomb Jacks – Congrats to Zima (or maybe Serrano) for completing all of his team’s bomb jacks before the first group of runners returned.  Serrano got to go right into the second exercise.
• 100 Knee Tar Jai
• 200 Squats

Way more options remained on the weinke, but time is running really short.  I really wanted to try out a variation on one of my favorite exercises so we crammed that into the last couple of minutes.  The Jack Webb is always a crowd pleaser so I enhanced it slightly by adding a plank jack after the merkin for a little extra shoulder burn.  We only had time to complete 6, but it was everything I hoped it would be.  We will be seeing that one again for a full 10 count.

As always an honor to lead such a great group of men.  Thank you McGruff for the opportunity!!!

Announcements:

Today is the final day for 24 Hours of Booty fundraising.  Serrano, Sir Topham Hat, and Spider-Man are all riding together on a team to honor Libby Jones who passed away last year from leukemia. She is the daughter of one of closest friends.

8/8 – Gladiator Games, F3 Golf, Applebees in Rock Hill to raise money for the mission trip to Columbia

Prayer Requests:

Prayers for the families of those impacted by cancer.  While the 24 Hours of Booty is a great event, it also serves as a reminder of those lost to cancer. May God give them comfort this weekend as we ride in their honor.