Cool crisp fall morning.  Still not cold enough for #Mantights.  (You know who you are… )16 PAX rolled in the Ranch for Straightforward Beat Down.  Disclaimer.

Mosey to Athletic access road by fence.

COP: SSH, Squat, Merkins, LBC, SSH

The Thang

• Burpee (5), Merkin (10), Squat(15), LBC (20) ladder sequence.  At each speed bump (4) do exercise adding next exercise with accending  speed bump. Did series 3 times. In between SBs, Ran, squat walk, Kareoke.

SB 1 Burpee x5

SB 2 Burpee x5, Merkin x10

SB 3 Burpee x 5, Merkin x 10, Squat x 15

SB 4 Burpee x 5, Merkin x 10, Squat x 15, LBC x 20

• Curb Series: Calf raise, plank walk x3 rounds  with increasing reps, 10, 20, 30
• Platoon series- PAX lined up 4×4
  • SSH, Squat, Lunge, Backward Lunge, LBC
• 6 minutes of Mary: LBC, Heels to Heaven, Box Cutter, Hello Dolly, Rosalita, Grave Digger L & R

Naked Man Moleskin

I was reminded by @Pusher and @Cakeboss during their Q at #thedeep how good (and hard) simple can be.  I have been guilty of trying to reinvent the wheel when it comes to fitness, exercises, Qs.  Anything done in repetition will get the job done- and then some.  Can we use this #simple in our daily lives?   In our daily speech?  In our daily actions?  Straightforward is good.  Seems to me #integrity can be inferred here.

Boys from #TheRock came up to support or get a beat down.  Both boxes checked.  There was one other reason they posted to find the Ghost of Tom Joad or more to the point- @Stang.  #nocallnoshow.  In fairness @Stang said he worked late.  Probably on his slice…

This just in @Funhouse said he was sore.  I’m sure he was not alone (raising my hand).  Should rename calf raises #golfballimplant.  (for the back row- thats the knot in my calves I have for days following).  Perhaps I should go find a fern for leg day.

Can I get TClaps for @Flipper?  I think I helped name him a couple years ago and havent seen him in a month of Sundays.  Dude was showing some serious intestinal fortitude out there.  He’s not the only one among us who went AWOL and (lucky for us) found his way back.  Brother- your fitness will come, the 2nd F is instant.  Glad to see you.  Dont be a stranger.

Sound off in comment section below.

Go out and be better today than you were yesterday.

Jekyll