YHC was not on the original schedule to Q the Ranch today.  Originally it was Senator Tressel, who had to reschedule due to the BRR.  Then it was Longshanks, who was out on IR.  So the opportunity was mine and as always YHC was excited to lead.

Since I was filling some large shoes or some strong Q’s I wanted to be certain their presence was felt.  Immediately following the disclaimer, I let it be known who the original Q’s were and that just because they were not around, didn’t mean their favorite exercises would not be incorporated.  The Senator likes to run, so there will be running, Longshanks likes Burpees, so expect Burpees.  With that we were off.

Warm Up:

• Mosey around the parking lot
• 25 Side straddle hop
• 15 Imperial Walker
• 20 Windmill
• 15 Merkins

15 Minutes of Agony – Each exercise for 1 minute with 10 seconds transitions between

• Spiderman Merkins
• High Knees
• Monkey Humpers
• Burpees
• Flutter Kicks
• Bomb Jacks
• Alternating Shoulder Taps
• Mountain Climbers
• Squats
• Bomb Jacks
• Elbow Planks
• Side Straddle Hops
• Merkins
• Tuck Jumps
• Freddie Mercury

After a 10 count from Anchor Man a short mosey to the parking lot by the track. Count off into groups of 4. Cones are set up at opposite ends of the parking lot with exercises written on them.

First Set of Cones:

• Freddy Mercury
• Hello Dolly
• Elbow Plank
• LBC

Second Set of Cones:

• Burpees
• Bomb Jacks
• Plank Jacks
• Tuck Jumps

Two groups start at one set of cones while the other groups are at the other. One group from each set of cones starts running towards the other set of cones while the two other groups stay behind and complete the exercise on the cone. When the runners arrive they start completing the cone exercise and those completing the exercise start running to the other cone.

As always, a pleasure to lead these men.  Thank you to McGruff for the opportunity!!