Thursday I hit The Ranch after months of using the “Thursday is my off day” excuse. Turns out even old guys can modify at The Ranch and live through the workout. Thanks to Sir Topham Hat for throwing it down Thursday and inspiring my Q at Slow Burn on Friday.

Props to Flipper for coming out after an extended hiatus. Props to Sapper for making the tour from Rock Hill.

Disclaimer, etc

The Thang:
Mosey to the lot behind/below Chik fil A and circle up
IC …Windmill x 10, CDD x 10, Imperial Walker x 10, M Night Club x 10, Squat x 10, LBC x 15, Travolta x 10, Freddie Mercury x 10
Line up on one end of the lot, cross the lot, 1/3 Bear Crawl, 1/3 Inch Worm, 1/3 Crab Walk

1st Round of suicides
run to first station, Flying Squirrel x 10, back to start
Flying Squirrel x 10, Squat x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10, Monkey Humper x 10
Flying Squirrel x 10, Squat x 10, M Climber x 10, Monkey Humper x 10, Merkin x 10

2nd Round of suicides
run to first station, Bombjack x 10, back to start
Bombjack x 10, LBC x 15
Bombjack x 10, LBC x 15, Plank Jack x 10
Bombjack x 10, LBC x 15, Plank Jack x 10, CDD x 10
Bombjack x 10, LBC x 15, Plank Jack x 10, CDD x 10, 5 Donkey Kick

Mosey to the rail next to Lowes
Dips x 15, IC
Calf Raise, straight x 10, point out x 10, point in x 10, OYO
Incline Merkin x 5, one arm (left) IM x 5, one arm (right) IM x 5
RINSE AND REPEAT

Mosey back to COT

Looks like we made it,
Barry Manilow