Category: The Ranch

Transparent Thought Life

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WARMUP: 50xSSHIC followed by a short mosey to our first pain station.

THE THANG:
At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school.
Played Catch Me If You Can with the finish line being opening to the road that leads to the back of the school
Partner#1 Bear Crawled while Partner#2 performed 5 burpees and then moseyed to catch Partner#1. Continue to flapjack until you reach the finish line.

Nex, moseyed to the back of the school to use the benches and stairs. Reverse 1/2 Jack Webb: Started with 10 step-ups each leg and then went into 40 squats. We stopped after completing the 5 & 20 mark.

Next, moseyed to the playground for a Mini No-Run Dora.
Partner#1 moved into a straight arm plank position with feet in a swing – performed one knee tuck followed by a Merkin – that equals 1 rep – Partners need to complete accumulative rep count of 100. While Partner #1 performs the exercise, Partner #2 completes 10 pullups, returns to Partner #1 and flapjack until accumulative rep count is complete.

Finally, moseyed to COT from some AB work.
30 sec. of scissor kicks right into 30 sec of LBCs

Straight Arm Plank Position – held for 2min.15sec. – removed hands and feet from base in a rotating fashion, 1 at a time for 15 sec. and then removed 2 posts for 15 sec a pop.

30 sec. of flutter kicks right into 30 sec of LBCs

MARY: None

ANNOUNCEMENTS: Jan 1st Bethel Serve, Christmas Party, couple of Saturday runs supporting good causes – CRI & Teachers with Cancer

COT: Shared from the heart. STK.

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Jack Webb Meets Track and Field

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It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm.

Thang:
Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb.

Jack Webb – 1 Merkin and 4 OH Claps up to 10&40.

Four more Indian Run laps with bomb jacks.

Headed over to the picnic tables for step ups and dips.

Headed back to COT for Mary/announcements/prayer and praises.

JWow

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Doom Loop

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Started with a mosey run

Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.

Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.

Mosey run

Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.

Mosey run

Push up circle: each pax did one thru the circle, then two…all the way to five.

Mosey run

Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.

Then did 10 pull ups OYO.

Mosey run

Bench work: step ups, ten each leg. Dips.

Run to COT for slam ball toss.

Fini

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Longevity

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WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW’s, paeter parkers, parker peters
THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs
3 sets of 20 dips, 20 calf raises, 20 flutters. bear crawl from speed bump to speed bump mosey to back of school chair sits while the pax does bear crawls, broad jumps, burpee broad jumps. mosey to playground. 3 sets of 5 strict pullups and 10 in and outs on the swings (no jokes about these movements)
Mosey to side of school for 10 squats, 10 irkins, 10 big boys for 2 sets.
MARY:
ANNOUNCEMENTS: christmas party, thanksgiving convergence
COT: prayers for families, 2.0s, Ms

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Weinki on the fly

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WARMUP: series of ssh and merkins
THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of core work.
MARY: she showed up throughout.
ANNOUNCEMENTS: newsletter.
COT: Shared my journey to F3. Gratitude is the word.

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Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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Round about

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WARMUP: windmills, cherry pickers, imperial walkers
THE THANG: increasing reps from 10-40 by 10
Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks.
Mozy around circle after each set
MARY: stretching
ANNOUNCEMENTS: golf tournament
COT:

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Hidden Valley Ranch

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WARMUP: SSH, WM, CP, IW, Broga
THE THANG: Mosey to SMS car loop
30 Reps of the following:
Merkins
Squats
LBC’s
Monkey Humpers – Run car loop
Repeat above / 20 reps – Run car loop
Repeat above / 10 reps – Run car loop
Recovery Walk to bus Loop at rear of school
3 minute conversation about life
20 Plank Jacks / 20 Manmakers
Mosey to blue tables at front of school
Step-ups / 15 E/L
30 Calf Raises
30 Dips
Head to COT
MARY: YES
ANNOUNCEMENTS: RYN
COT: Always

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Christmas in October

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WARMUP: ssh, windmills, imp walkers, Peter parkers – all in cadence
THE THANG: the old 12 days of Christmas workout. The days were as follows:
1 kraken burpee
2 bomb jacks
3 navy seal merkins
4 shoulder taps
5 crab cakes
6 big boys
7 merkins
8 jump squats
9 flutters
10 LBCs
11 monkey humpers
12 ssh

We broke it up into 4 chunks 1-5, 6-8, 9-10, 11-12 and moseyed to a different part of the school for each chunk

We ended up in the loop in front of the middle school. Then we started an alt version jack webb with 1 burpee to 4 Mike Tysons. After each round of that, we moseyed a quarter of the way around the loop. We only got to 3 before it was time to head back to cot
MARY:
ANNOUNCEMENTS:
COT:

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Who likes burpees?

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WARMUP: SSH, merkins, windmills, squats
THE THANG:
Grab a rock
1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend

Ascending ladder of:
SSH
Merkins
Squats
Big boys
Run to end of parking lot and back
Start with 10 of each, then 20, 30, etc
EMOM stop where you are and do 5 burpees. We made it through about 20 minutes

Back to the rocks for thrusters, carries and finished off with lunges and broad jumps
MARY:
ANNOUNCEMENTS: read newsletter
COT:

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