7 Pax paid our respects and gave honors to all the victims of 911 and our soldiers fighting for our freedom throughout the world.   We saddled up this morning in the gloom to sharpen our minds and bodies.  A cool and must less humid morning and we all gave thanks for that.

The Thang

Mosey to the bottom of the hill where we took turns in hoisting an exercise ball above our shoulders wherever we ran.

circled up and did

20 imperial walkers

15 merkins

20 windmills

20 rosalettas

Bare crawled up the hill where we did a little bit of Jacobs ladder

started with 6 burpees at the top and 1 merkin at the bottom.  Kept going until we were completely warmed up.  Mosey to the wall where we did wall sits.  One minute on 20 second break.  Rinse and repeat 2 times.

Mosey to the back of the ranch where the cardio really began.  Broke up in two groups.  First group ran a lap while the other did LBC’S while they were gone and then switched.  Next rotation was hello dollies.

Mosey to the benches where we completed three rounds of 20 dips and 10 derkins.  And if that was not enough we added a little Jack Webbs.  1 wide merkins to 5 Webbs up to 25.

Mosey to the parking lot and circled up for some Ab Lab!!!!!

COT

What a great morning as we remember what happened on this day 13 years ago that touched all of our lives.   The seven men who came pushed really hard and did a great job.   We did have one Fartsacker (Cake-Boss) who owes us twenty burpees at the next Ranch.   A few things coming up are the invergence!  CAH BUILD event and all this can be found on F3nation.com.