Category: The Ranch

Not Much Running Wild At The Ranch

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WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins
THE THANG: With just about everything in cadence…
Run down the right side of the school to the corner
Low Slow Squat, Sumo Squat, Stationary Lunges (forward & reverse), Side Lunges
Run the next parking lot to the front door of the school
Again, in cadence…
Boats & Canoes, Grave Diggers, Freddy Mercury, American Hammers, Gas Pumpers
Partner Catch Me If You Can
P1: Bear Crawl around the perimeter
P2: 10 LBCs and catch P1
Complete the loop
25 Pull-Ups at the playground
Picnic Benches:
Bulgarian Split Squats, Dips
MARY: See above
ANNOUNCEMENTS: Yes (Hi Bandcamp)
COT: Indeed

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Round Up the Cattle

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Since it’s The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can’t say my “best attempt” with a straight face.
WARMUP: Run a lap around the campus (about .8 miles), then some SSH and Windmills
THE THANG: Lots of rounds of Catch Me If You Can. This was designed as a partner workout, but we modified it since there were only three of us. One person did the exercise below, and the other two ran around the drop-off loop until catching the person doing the exercise and switching off. Since there were only three, we got way more miles in than anticipated, but as I was a substitute Q and today would have been my run day, this worked out well.
Lap 1: Bear Crawl
Lap 2: Karaoke
Lap 3: Burpee Broad Jumps
Lap 4: Lunge Walk
Lap 5: 5 Merkins, take 10 steps
Lap 6: Duck Walk
MARY: American Hammers, Gas Pumpers, Flutters, LBC’s
ANNOUNCEMENTS: Light on announcements as we start the school year, but we are looking for it to pick back up as more D2D Fundraisers begin to pop up.
COT: Stays in COT

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The Ranch/ Tour of the Campus, small Men workout

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WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

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5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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5 men, no Ark…

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It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey.

WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs

THE THANG: deck of cards
Ace: 1 Burpee and a lap (we went down and back in front of the school twice… mostly under cover)
2-5: Burpees
:diamonds:: Leg Lifts
:heart:: Jump Squats
:spades:: Mountain Climber (4 count)
:clubs:: LBC (4 count)

Made it through most of the deck

COT: Stay safe on first day of school travel

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Ranch with a side of Burpees

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WARMUP: Yes – SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats
THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys.
MARY: 3 mins of Mary
ANNOUNCEMENTS: Blood Drive, Stuff the Bus, Litter Pickup, Tortoise and Hare CSAUP, and Bethel.
COT: Nice work by all – prayers for family, travels, health, Marriages…

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7/25 at The Ranch

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WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter
THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear crawl out and lunge walk back. MOT for squats was run out/back. Mosey to drop off oval at the front of the middle school. We had a board of exercises. Lap around the oval consisted of 4 stops/cones where we did 10 reps of the first exercise. At that point, we ran out of time to work our way down the board on subsequent laps. Mosey back to COT for 5 minutes of Mary.

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Deep Burn

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Thang:
Down to the playground track for an Indian Run. We did 5 laps with burpees.

Next, Jack Webb with merkins and big boys.

Five more laps of Indian Run with burpees.

Another Jack Webb of squats and monkey humpers.

Back to COT for prayers and praises.

JWow

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Football field ladder workout

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 20 imperial walkers
Mosey down road, karaoke
– stop at curb and do 20 merkins hands on curb in cadence
– Mosey
– Stop at next curb 20 calf raises in cadence
– Mosey to benches
– 20 dips in cadence
THE THANG:
Mosey to the soccer field, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees

MARY: Yes
ANNOUNCEMENTS:
COT:

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