We had a really good turn out at the Ranch this week!  Some traffic on the Twitter machine the prior day may have influenced that and some pax did not miss the chance to highlight the fact that YHC has some staples that appear in just about every Q.  Partner carries and merkins always seem to find a place, but they must like it because those making the comments were some of the first to arrive.

Mosey around the main elementary school parking lot and then down to the top of the drop off circle at the middle school.  During the run we incorporated butt kickers, high knees, and toy soldiers.

Once at the middle school we ovaled up for a brief warm up.

• Merkins (3 count down, hold, 3 count up) x15.  This one definitely played out better on paper as YHC struggled with a good rhythm on the count.  Laughs all around and that won’t make another appearance.
• Windmills x10
• SSH x35

Time to turn to the weinke.  Pax got into groups of 3 with the idea that size mattered.  Of course, as per the usual, Dark Helmet found the biggest guy there knowing he would have to carry him.  Catch me if you can was the call with two pax running a partner carry around the circle while the third did 5 burpees and then ran them down for a switch.  Eyes got big when the call was for 2 laps around the circle.  That translates to half a mile.  But this was a strong group and there was no concern that it couldn’t be done.  Everyone crushed it!  Somehow knowing the goal, even the hard one means, you can conquer what otherwise would scare you.  Watching the pax push each other is one of the best parts of posting.

Everyone planked it up when done and waited for the six to arrive.  Cardio up we turned to strength training.

• Merkins x30
• Burpees x10
• Big Boy Sit-Ups x30
• Deep Squats x15

Two more laps of catch me if you can and burpees.  This lap was a little slower for everyone.  Dark Helmet still ran with a Birdcage on his back…..

• Merkins x30
• Big Boy Sit-Ups x30
• Deep Squats x15

Mosey back to the elementary school and line up side by side in plank.  Each pax took a turn bear crawling from one end of the plank line to the other.  After each pax completed crawling a new position was called.  We rotated between regular plank, elbow plank, and peter parkers.

Mosey back to the cars.  There was some slow movement so we took a 10 burpee penalty and dropped down for some Mary.

• LBC x20
• Flutter kicks – it was called out to do them Cadre Flash style from the GoRuck F3 Custom Tough.  So we did them with hands out front in a pike position.  They really suck that way….

The pax put in a very strong showing.  Thank you Backdraft for the opportunity to lead!

Announcements:

• F3 Dads – Saturday, 10:00 WEP
• F3 Pax in Rock Hill that is starting out and needs donations to get started.  Contact Pappy for information.

Prayer Requests:

• Pax dealing with health issues
• Marriages
• Pax traveling for the holidays
• Chicken Hawk – hosting a foster child’s two brothers this weekend.