Category: The Ranch

Partner workout with four corners

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WARMUP:
Overhead clap
Windmill

THE THANG:
Partner workout
-40 Burpees
-60 Merkins
– 80 Squats
-100 LBCs
-120 side straddle hops

4 Corners
Round 1 – 30 reps
Round 2 – 20 reps
Round 3 – 10 reps

Station 1
Burpees
CDD
Wind Sprints

Station 2
Side straddle hop
Donkey kick
Penguins

Station 3
Merkins
Plank jacks
Shoulder taps

Station 4
Mountain climbers
Squat jumps
Flutter kick

MARY:
ANNOUNCEMENTS:
Murph on Monday
Bethel Men’s shelter
COT:

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This Shirt Stinks

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11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Imperial Walkers (IC)
– 10 SSHs (IC)

The Thang
Mosey to the front of SMS
– 20 Squats, Lap
– 20 Squats, 20 Merkins, Lap
– 20 Squats, 20 Merkins, 20 American Hammers

Mosey to the back of SMS
– 20 Forward Arm Circles (IC)
– 20 Backward Arm Circles (IC)
– 20 Seal Claps (IC)
– 20 Overhead Claps (IC)

Mosey to the back of SES
– 20 Flutter Kicks, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, Lap
– 20 Flutter Kicks, 20 Alternating Shoulder Taps, 20 Burpees

Mosey to car loop
– 20 Wall Lunges
– 20 Wall LBCs (IC)
– 10 Australian Mountain Climbers (IC)

Mosey to picnic tables
– 20 Calf Raises (IC)
– 10 Derkins (IC)
– 20 Dips (IC)

Mosey to bus loop
– 20 Bombjacks, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, Lap
– 20 Bombjacks, 20 Wide Arm Merkins, 20 Butterfly Sit-ups

Mosey to alley
– Wall Sits and 10 Merkins each
– 10 Dirty Hook-ups (hands) IC
– 10 Dirty Hook-ups (feet) IC

Mosey to COT
– 10 Boxcutters (IC)
– 10 Reverse Boxcutters (10)
– 10 Pretzel Crunches

NMM
How many of us have said something we wish we could take back? I know I’ve burned bridges and hurt feelings because I didn’t control my words. It happens, but we should strive to reduce the frequency by being slow to anger and biting our tongues. Words have the power to build or break. You can’t take back toxic talk and bitter babble. “Those who guard their mouths and their tongues keep themselves from calamity” – Proverbs 21:33.

Let’s keep that in mind when frustrated at work or when arguing with loved ones. What has been said cannot be unsaid. Sometimes silence is best.

Aye!
IJ

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tire flipping good

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WARMUP:
– SSH / CP / IW / WM
– mosey to wall
THE THANG:
– Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back.
– mosey to tire
– tire flip: split PAX in 2 groups, traveler calls exercise, 3 rounds each
– Jack-Webb: 10-40: merkins+OH claps
MARY:
– Thunderstruck with SSH and burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Matt. 4:19 at the Ranch

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WARMUP: did a little broga in honor of <@UL1RR80MR>. Very much needed and appreciated.
THE THANG: went to the tables for a round of dips derkins and step ups. Got deterred by some cars coming outta the back of school so we pivoted. Went to the front to do loops with several stops for exercises. Ended up something like this. 4 exercises at each stop with 10, 10 ,15, 20 reps. Wam, merkins, mtn climbers, and shoulder taps. Run to nxt spot. Then squats, sumos, calve raises and monkey humpers. Mosey to next spot for big boys, weezy Jefferson’s, American hammers and flutters. Last round of SSH, jump squats, overhead claps and monkey humpers. Interspersed was my testimony to a relationship with Christ and Matt. 4:19 Come follow me and I’ll make you fishers of men.
MARY: had time for a little of this.
ANNOUNCEMENTS: litter pickup and other stuff.
COT: check

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Sharing struggles

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WARMUP: variety of warmup stuff
THE THANG: jog to the front of middle school.
Pick a bench.
20 step ups
10 decline or incline merkins
10 dips
Run the loop in front
Repeat 2 times
Jog around back of school
Took a wallsit. Each shared a personal struggle dealing with right now.
Shook out between PAX
all in wallsit again. First guy did a burpee, bear crawl to end of line, burpee, back in wall sit.
Next guy goes. Did this down gym wall
Ran back to COT with a stop at picnic tables by cafeteria for another round of stepups, merkins and dips
Couple round the circle of PAX led Mary
Then some stretching.
MARY:
ANNOUNCEMENTS:
COT:

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tour de my life

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WARMUP: mosey then windmill, Moroccan night club, imperial walkers, hillbilly walkers, merkins, downward dog, honey mooner
THE THANG: Cocain beer crawls.. jog to loop 20 x derkins, step ups, dips jog a lap with 5 berpees at speed bumps, 30 x eurkins american hammers lbc jog lap 5 burpees at speed bumps 40 x squats, flutters overheads claps jog lap 5 burpees at each speed bump 50 lunges
MARY: 1 round
ANNOUNCEMENTS: read newsletter
COT: reminder you are not alone reach out to a brother if you need help

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Lots of Chatter at The Ranch

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10 at <#C02PN398DTL>
Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure.
Next, we traveled to the other school entrance
Dora – partner 1 performed exercises (merkins, squats, LBCs
Partner 2 ran down hill, 5 muscle ups and back

Next, version of impossible mile. Partner 1 – burpee broad jumps around the bus loop
Partner 2 ran opposite way and switched out with partner 1. Continued loop until teams finished loop.
One minute of muscle ups then returned to COT.

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44 – HBD Spectre!

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WARMUP: plank, upward dog<>downward dog, merkins, updog<>downdog, peter parker, updog<>downdog, parker peter, updog<>downdog, plank jacks, updog<>downdog, child’s pose/prayer stretch straight/L/R, updog<>downdog
Mosey to the playground

THE THANG:
44 paces – toy soldier lunges
44 paces – bear crawl
44 paces – skip
44 paces – side shuffle left
44 paces – side shuffle right
44 paces – backpedal

Bulgarian split squat L x4, R x4
Pull-up overhand L/underhand R grip x4, overhand R/underhand L grip x4
burpees with R hand on curb x4, burpees with L hand on curb x4
pistol squat (holding pole) L x4, R x4
side plank hip abduction L x4, R x4

REPEAT EVERYTHING x3

MARY: flutters, hello dolly, side plank hip dips, more downward dogs

ANNOUNCEMENTS: Bethel this evening, Spartan Saturday, Fast 5 in 2 Saturdays

COT: Prayers for work changes, family dynamics

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Counting Down from 100

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WARMUP:
Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers.

THE THANG:
Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We then ran (together) down to the lower part of the loop. For a portion of the run, pax had to do a moving exercise, determined by one pax drawing from a bucket ‘o pain. At the lower part of the loop, we then did 90 reps of a different exercise. Once all pax were done, we ran back to the top part in front of the school entrance (scaling a small wall that was part of the loop).
We repeated, counting down to 10 exercises. Here was the list.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
55 LBCs
50 Merkins
40 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

We ended up skipping the lunges due to time, but we added some Bombjacks at the end, thanks to some nudging from BandCamp.

YHC had the opportunity to share my testimony and try to encourage all pax that each person’s testimony is their own uniquely, God-created, story…including the testimonies being lived out by our kids.

The mumble chatter was fantastic, as we learned perhaps a bit too much about CakeBoss’ impending first “official” colonoscopy. Thanks RainMaker for the opportunity to lead.

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Webb-o-Rama at the Ranch

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WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers

THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options including Burpee Back Flips (at my daughter’s request) as part of the 8th set. Thankfully we only made it though 3

Merkins – Overhead Clap (traditional)
Squats – Step-ups
Smurf Jacks – Overhead Press

MARY: No time

ANNOUNCEMENTS: Read the newsletter

COT: it happened

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