18 PAX came to The Ranch for a little Rodeo. I asked who what hiding from the Board of Pain at LI, but the PAX did not even know it was happening. Proud of all PAX that have turned away from the fartsack and posted somewhere on this glorious Thursday morning! Away we went…..

The Thang:

Mosey to far soccer field for COP. Thanked God it was dark and I could not see Richard SImmons short shorts and be grossed out….then the sun rose….ugh!!!

• 30 SSHs
• 10 Inch Worm Merkins
• 10 Peter Parkers
• 10 Carolina Dry Docks
• 15 Ski Hops
• 15 Mtn Climbers
• 15 Lunge Hops

Bread and Butter of the workout:

Start with 10 reps of each exercise, High Knees and bear crawls, then do 9, 8, 7, 6, 5 of each exercise repeating High Knees and Bear Crawls in between each set.

• Pogo Hops (10,9,8,7,6,5)
  • High Knees
  • Bear Crawls
• Squat Jacks (10,9,8,7,6,5)
  • High Knees
  • Bear Crawls
• Step Ups (10,9,8,7,6,5)
• Donkey Kicks (10,9,8,7,6,5)
• Wall Sit Calf Raises (10,9,8,7,6,5)
  • Butt Kickers out to cone and back

COP:

• 20 Squats
• 15 Squat Jacks
• 20 Sumo Squats
• 1 Minute Box Jump (modify as needed, but keep moving)

Mumble Chatter was light today. I kept trying to encourage the PAX but a told them from the beginning it was leg day. As I am typing this, I am sleepy and my legs are throbbing. Quality workout that all of us accomplished together.

Today I talked about vulnerability and how when we are texting & driving, falling asleep at the wheel, changing lanes unknowingly or someone else comes into our lane unknowingly……we are vulnerable for an accident and maybe a critical wreck. My challenge to all of us is to WAKE UP! Don’t fall asleep at the wheel of life and let bad habits or our own selfishness wreck our lives. Find the places we are vulnerable in our life and address them before an accident happens. How Cake Boss? you say, first you turn to Sky Q, and then your spouse or trusted advisor, and your brotherhood in the PAX. Don’t go it alone and address it and WAKE UP before its too late. When we are vulnerable is when evil attacks!

Thank you Spiderman for the Q. Always honored and humbled to lead the fine PAX of The Fort!

Cake Boss Out