Shovel flag was planted deep at the Ranch.  Eight Strong Men came and conquered the humid wet morning as we took a stroll around the Ranch.

The Thang

Began with a Mosey to the hill where we did lunge walks, toy soldiers, and imperial walkers on the way.

C.O.P.

SSh x 20,  windmill x 20, mountain climbers x 20

At the hill we did some Jacob Ladders of Pain.

Bear crawl to the top of the hill where we did 4 jack webb’s Run to the bottom where we did 1 merkin. Continued up and down with lots of pain until we completed 40 jack webb’s at top and 10 merkins at the bottom.

Mosey to the wall where we completed 1 minute wall sits and then 1 minute LBC’s.  Did Three painful Quad rounds.

Mosey to the field where four cones were set up for some suicides of pain.

Two rounds were done.

cone 1.  10 bomb jacks cone

2.  10 burpees cone

3.  10 mak tar jai’s cone

4.  10 sumo squats.

Mosey to the parking lot were we completed rounds of AB Lab including several rounds of core workout.

COT

MOLESKIN

Everybody was enjoying a wonderful romp in the gloom.  CAKE-BOSS decided this workout was too tough and decided to leave  before our suicides of death started.

Prayer requests were that we had a lot of PAX who recently had interviews and hoping for new avenues.  Prayers for those who were injured and needed to get back to the Gloom in the mornings.

Announcements.  Check the F3 website.  Rock Hill Convergence is this Saturday at 7:00 a.m. in Cherry Park.  Alcatraz is still open for business.