13 of The Fort’s finest arrived at the Ranch. I am always excited to Q at this AO. Last time it was a surprise appearance for the Board of Pain. Might have explained why the number was a bit lower than the weekly average. #Cobains Alas, coming off (not so) fresh from the PAINtheon Games the day prior, I really needed to dig deep and push through this workout. I also figured I could get a little assistance from my smartphone, or Siri. Pax rolled in, one FNG present, disclaimer disclaimed and we moseyed.

THANG
Mosey through the carpool lane a few times and then circle up for a Siri led COP. There was a series of 6 exercises that were rinse and repeated. The idea is a spin on Tabata but 45 seconds AMRAP and 15 seconds recovery. Siri (more the timer app on my phone) called out the exercises and we went after it!

Burpees 45 secs/15 sec recovery
Mtn Climbers 45 secs/15 sec recovery
Bomb Jacks 45 secs/15 sec recovery
Plank Jacks 45 secs/15 sec recovery
Tuck Jumps 45 secs/15 sec recovery
SSH 45 secs/15 sec recovery
Rinse and Repeat

Mosey to the front of the Elementary School. Figured we would do a burpee chase since most of the PAX present missed the PAINtheon Games (except you Hauschka, and I apologized). Run the carpool lane and perform 5 burpees at each of the 4 stations along the way. Rinse and Repeat with Merkins. Rinse and Repeat again with Bomb Jacks. Heart rate up? Good! Mosey back to the parking lot and complete the workout with…

Super21
The idea is 1 merkin, 1 squat, 2 merkins, 2 squats, keep going until you reach 21 or run out of time. We ran out of time. We only got to 19 but we performed it as a group. Great work guys! Trucker with a 15 lb weighted vest for the majority of the sets. #Beast

NMM
Great work by everyone. The Siri led COP may have been a bit excessive but we all made it through and got better. Here are all my notes:

-Tclaps to Maximus for convincing me to change the FNG’s name from Scholar (went to Rhodes) to Dry Rub (he lived in TN). We voted! Dry Rub won. #democracy
-I still don’t like Siri
-Awesome to meet Snap Hook, Cross Check, Pinup and Subprime
-Hauschka has turned into a Beast. Great work all around brother.
-Trucker. Weighted Vest! Wow!
-High heartrates = Low #mumblechatter
-Thanks for the invite Spider-Man. Hope I kept up to the Ranch standards

Announcements
Everything can be found in the Newsletter. There you’ll find information about Hog & Coyote, Picnic, F3 Dads, etc. Read your newsletter.

Prayers/Praise
I apologize for not recording or remembering all of the prayers and praises but they circled around prayers for improved health. Handful of peoples family struggling with cancer. Another related to divorce. We need to pray for each other and our marriages. The theme for this month is humility. If we can take a posture of humility in our marriages, blessings will come out of it. I need to be reminded of this and hopefully I’m reminding a few PAX as well.

Thanks and again and always a privilege.
Zima