Category: The Ranch

Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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“9/11 Tribute WOD” – Modified version of a workout done on a previous anniversary at the Pentagon in the courtyard

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WARMUP:
– 9 Side Straddle Hops
– 11 Windmills
– Plank to Down Dog, Calf stretch’s to Up Dog

THE THANG:
– 2,001 meter (1.243 miles) run to symbolize the year;

– 175 squat thrusters, representing United Airlines flight 175, which crashed into the South Tower of the World Trade Center;

– 110 deadlifts and 110 lunges to symbolize the 110 floors in each of the World Trade Center towers;

– 93 box (bench) jumps to symbolize United Airlines flight 93, which crashed in Shanksville, Pennsylvania;

– 77 kettle bell swings to symbolize American Airlines flight 77, which crashed into the Pentagon;

– 125 burpees to symbolize the 125 personnel killed in the Pentagon.

Sets were completed with a partner to symbolize how this Country came together after the horrific events of 9/11/2001.

MARY:
– 9 Heel touches,
– 11 Heels to heaven
– A few moments of silence

ANNOUNCEMENTS: Read your newsletter!

COT: It is what it is…

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Benevolence in the darkness

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WARMUP:

• Side Straddle Hops (SSH):
• Imperial Walkers:
• Moroccan Nightclubs:
• Low Slow Squats
• Merkins
• Broga

THE THANG:
DORA

• 100 Merkins
• 200 Squats:
• 300 LBCs (Little Baby Crunches)

Perform each exercise for 45 seconds, 15 seconds rest/transition. Complete 2 rounds.
Exercises:
• Burpees
• Mountain Climbers:
• Plank Jacks
• Lunges:
• Flutter Kicks

Indian Run: caboose does 3 American Hammers then runs to the front

MARY:

Freddy mercuries
Gas pumper
Stretch and high knees

ANNOUNCEMENTS:
Bethel
Lunch
Golf outing
Bourbon and BBQ
Christmas Party
HIM Camp

COT: Vegas style

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History of Rosie

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot
THE THANG: Rosie moves to CNY – 14 reps for merkins, squats and flutters x2
Bear crawl to next spot
12 reps for Rosie’s big move back to TN
Lunges, mountain climbers, big boy sit-ups,
8 reps for all 8 of Rosie’s moves
Jump squats; CDDs, and Freddy Mercurys.
1 29 yard sprint for key length of time with family,
40 burpees to remember that 40k men die by suicide annually
MARY:
ANNOUNCEMENTS:
COT: Bonds were made.

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Stang Returns To The Ranch

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WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs
THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode of transportation between each speed bump for duration of that exercise.
1.) Hand Release Merkins With Duck Walks
2.) Sumo Squats With Bear Crawl and Crawl Bear On Way Back
3.) Big Boys With Lt. Dans
4.) Boxcutters With Mosey

Moseyed Back To COT For 10 Minutes Of Stretching (Everyone’s Favorite)
MARY: Nope
ANNOUNCEMENTS: October 20th Leaders On The Links Golf Classic. Waterford Golf Course.
COT:

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The Man Behind Cohiba

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 20 IC
Windmills – 10 IC
Merkins – 10 IC

Thang 1 — Rancher’s Gauntlet:
Cone 1 – 15 Burpees
Cone 2 – 15 Squats
Cone 3 – 10 Carolina Dry Docks
Cone 4 – 15 Jump Squats
Repeat x2

Thang 2 — Corral Circuit:
Station 1 – 10 Diamond Merkins
Station 2 – 20 LBCs
Station 3 – 15 Lunges (each leg) 30 Total
Station 4 – 20 Mountain Climbers (each leg) 40 Total
Repeat x2

Mary:
Flutter Kicks – 20 IC
American Hammers – 20 IC

Talked about my upbringing and my life trials and tribulations and how F3 has improved my life.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Fat Amy

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WARMUP:
20 SSH IC
10 Windmills IC
10 Cherry Picker IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
5 Burpees OYO

THE THANG:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Used the pickup loop as a pseudo four square…
Made it to 30/10 on the way back up

MARY:
10 Hammers
10 JLo’s

ANNOUNCEMENTS:
Newsletter

COT:
Show To Know

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A Whole New World

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Some of this may have been modified. Maybe.

Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day?

Parking Lot – Time to pay up!

Round 1 = 2 Burpees
Round 2 = 4 Burpees
Round 3 = 6 Burpees

Ticket Booth – Really time to pay!

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Bathrooms – First stop when you enter the park is of course the bathroom.

Round 1 – monkey humpers
Round 2 – squats
Round 3 – calf raises
Round 4 – raise the roof

Now you’re ready to ride the big coaster but you’ve got to beat the crowd there!

Running of the bulls !

Run a lap.

Ride Time

Round 1 – calf raises x20
Round 2 – Add Bonny Blairs x20
Round 3 – Add Side Lunges x20
Round 4 – Add Jump Squats x20

Lunchtime

Round 1 – LBCs x25
Round 2 – Freddy Mercuries x25
Round 3 – Heels to Heaven x25

Lunch time is over and you see your favorite coaster just reopened so you run to ride the reopened coaster l.

Run a lap.

Oh no! It Broke down again!

Time to run again as you have to run across the park to another coaster.

Finally the day is over. You’re exhausted but you’ve got to make it back to your car.

Time for toy soldiers down and back.

Finally you’re back relaxing at the hotel. Time to cool down with stretching and some Broga.

You survived a day at the virtual park!

Well done! Thanks for coming along for the ride.

Thrill reminds you that you can’t always predict the twists and turns of life, but you can be strong enough to push through when you need to.

With that, The Thrill is gone.

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Failure is where the story begins

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WARMUP: the usual suspects
THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds)

So as Rainmaker asked during the workout I started my story or testimonial with sharing about my childhood. I grew up with a single mother only child and although I went to Christian schools thanks to my mom, as I got older I started living a double life and got involved with the wrong people and wrong activities, but all the while I still went to church, had a job was going to college doing all those things yet living for myself, letting my jesters have their way and not taking care of myself.

However! God still had a plan for me! and as I got older, even though I got into some trouble, he looked out for me. I found myself with a career at a company that I was able to grow with and learned a lot, and at a certain point got sick of trying to do it all on my own and gave my life back to the Lord…and His infinite grace He blessed us with kids and a career, a business in a new community, of course a great brotherhood with F3 and many other blessings!!

so even though I failed and I continue to fail, God still redeems and uses the broken and I’m a testimony to that. We finished with a discussion on dying to the flesh daily, repentance and how to live third!
MARY: none
ANNOUNCEMENTS: read newsletter
COT: had to dip early so wasn’t there for that!

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Circuit of sweat

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WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:

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